02032018

CROSSFIT

A. Push Press - Build to a Max

+

3 RFT

10 CTB

50 DU

10 TTB

50 DU

+

B1. Shoulder CARs - 3x3 slow controlled reps - rest 1:00

B2. Weighted PVC Eagle Talon Dislocate - 3x7 slow cotnrolled reps - rest 1:00

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ENDURANCE 

(Open prep) 

A.  Squat snatch, 10 singles; rest as needed

+

12 min AMRAP:

10 HSPU (Open standards)

10 Toes to bar

10 Power snatch 95/65#

— 

(Body comp)

Row 1k

30 Over the rower burpees

30 KBS 55#/45#

Row 1k

A1. Hollow body hold, :10-:20 secx4; rest :20 sec

A2. Ankle taps, 18-20 altx4; rest :20 sec

A3. Lemon squeezers. 10-12x4; rest 1

min

+

(Optional upper body work)

B1.  Kneeling barbell pull ups, 8 repsx4; rest 1 min

B2.  T raises, 8-10x4; rest 2 min

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SPORT

3 RFT
50/40 Cal Row
5 Push Jerk @185/115
+
10 AMRAP
20 Cal AB
20 Lateral DB Burpees
20 DB Snatches @50/35
20 Bar MU