02152018

CROSSFIT

10 Min EMOM

3-7 HSPU

-Sub Seated Strict DB Press 5 reps  EMOM

+

10 Min EMOM

3-7 CTB

-Sub 3-7 Kipping Pull Ups

-Sub 2-5 Strict Pull Ups

-Sub 5 Lying CTB Pull Ups

+

A. Split Jerk Stance DB Strict Press - 3x10-12 - rest 2 min

B. Pendlay Row - 3x10-12 - rest 2 min

C. Seated Reverse Flies - 3x10-12 - rest 1:30

 

https://www.youtube.com/watch?v=RO4x6TlDQvA

 

https://www.youtube.com/watch?v=E0qzxeQ_h1o

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ENDURANCE

A.  Squat clean, 1.1x4; rest :20 sec/rest 2 min

+

@70% perceived effort:

12 Over the bar burpees

10 Front squats 115/75#

8 CTB pull ups or 4 Bar muscle ups

rest 1:30

x3

+

B1.  Single sided banded lat pull downs, 10 each sidex3; rest as needed

B2.  Side plank, :30-:40 secx3; rest :30 sec between sides

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SPORT

OFF