02162018

CROSSFIT

A. Squat Clean x1/Hang Squat Clean x1/Front Squat x1 - Complex x5 - rest 1:30

-moderate loads/perfect positions

-goal is to catch in same position in your foot as you feel in your front squat

+

10 KBS @1.5/1

10 Burpees

rest 1:1

x6

+

B1. 3 Way Banded Hamstring Stretch - 3x:30 hold in each position - rest :30

B2. PVC Wood Pecker Drill - 3x10 - rest 1:00

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ENDURANCE

OFF

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SPORT

12 Min AMRAP

20 Squat Cleans @135/95

100 DU

15 Squat Cleans @185/135

100 DU

10 Squat Cleans @225/155

100 DU

AMRAP Squat Cleans @275/175

+

28-21-15-9-6

Power Snatches @75/55

Cal Row