02172018

CROSSFIT

A. Push Jerk - 6x3 - rest 2 min

-moderate loads/perfect positions

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2 Person Teams - Split Reps Evenly

5 RFT

20 CTB - alternate every 5 reps

20 Push Ups - alternate every 5 reps

20 BJ @24/20 - alternate every 5 reps

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ENDURANCE

(Open prep)

A.  Squat snatch, 10 singles (light/moderate loads); rest as needed

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24 min emom:

Min 1- 2-6 HSPU (Open standards)

Min 2- 2 Clean and Jerk 135/95#

Min 3- 4-6 Toes to bar

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(Body comp)

A1.  Standing dumbbell press, 8-10x3; rest 1 min

A2.  Seated single sided bicep curls, 8-10 per sidex3; rest :30 sec/rest 1 min

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4 RFT:

10 Push ups

14 KBS 53/35#

20 Sit ups

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SPORT

Continue on to if the 2 rounds are completed in given timeframe

You do not need to wait to start the next round

0-4:00

2 Rounds

15 Wall Balls

10 BJ @24/20

5 HSPU

4:00-8:00

2 Rounds

20 WB

15 BJ

10 HSPU

8:00-12:00

2 Rounds

25 WB

20 BJ

15 HSPU

12:00-16:00

2 Rounds

30 WB

20 BJ

20 HSPU

etc...

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20 min z1