02192018

CROSSFIT

A. Squat Snatch - 5x1.1.1.1.1 - rest :05/2 min

+

30-20-10

KBS @2/1.5

Burpee Box Jump Overs @24/20

+

B1. Banded Lat Stretch - 3x:30/side - rest :20

B2. OHS w/ PVC Pipe @2221 - 3x5 - rest as needed

___

ENDURANCE

(Week 1)

A.  Back squat, build to a 5 RM (20 min)

+

4 sets:

4-8 Strict pull ups *sub seated barbell

10 V ups

12 Unbroken wall ball

rest 1:30

+

B1. 6-8 Hamstring curls with slidersx3; rest 1 min *sub banded curls

B2. T raises, 10x3; rest 1 min

___

SPORT

A. Squat Snatch - Build to a Tough Single

B. Power Clean - Build to a Tought Single

+

For Time

30/25 Cal AB

10 Ring MU

30/25 Cal AB

10 Bar MU

30/25 Cal AB

50 CTB

+

For Time

15-10-5

DL @315/225

30-20-10

BJ @24/20

+

20 min z1