02262018

CROSSFIT

A. Squat Snatch - 5x1.1.1 - rest :10/2 min

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7 Min AMRAP

3 Power Snatches @135/95

7 Bar Facing Burpees

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

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

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ENDURANCE

(Week 2)

A.  Back squat, 5x5 up to 75% 5RM from last week; rest 2 min

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5 sets: (build from last week)

4-8 Strict pull ups *sub seated barbell

10 V ups

12 Unbroken wall ball

rest 1:30

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

B2. T raises, 10x3; rest 1 min

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SPORT

18.1

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A. Back Squat - 5x2 - rest 3 min

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20 Min EMOM

1 - 20 WB @20/14

2 - 15 BJ Overs @24/20 - focus on cycle times/strategies/etc

3 - 20 WB

4 - 60 DU

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10 min z1

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10 min mobility on problem areas