02272018

CROSSFIT

A1. Push Press - 5x4 - rest 1 min

A2. Weighted Pull Up - 5x4 - rest 1 min

*sub Pendlay Rows - 5x6 - rest 1 min

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On a 16 min Clock

6 Min EMOM 3-8 HSPU

*sub 5 Heavy Push Presses

right in to

10 min AMRAP

Run 400m

Max UB CTB

(score is total chest to bar)

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B1. Hang From Pull Up Bar - 3x:30 - rest :20

B2. Floor Angels w/ back flat on the floor - rest as needed

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ENDURANCE

A.  Above the knee power clean, below the knee power cleanx4 complexes up to 75% 1RM; rest 1:30

B.  Deadlift 4,4,3,3; rest 2 min

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8 min AMRAP:

10/8 Cal row

12 Burpee box jump overs 24/20

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:30 sec couch

:20 sec supine twist

:20 sec legs extended on the wall hold

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SPORT

A1. Bar Facing Burpees - 3x7 AFAP - rest :05

A2. Squat Snatch - 3x1.1.1 - rest :05/rest as needed

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15 Min z1

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8 Min AB @85% - focus on increasing respiration rate to limit muscle fatigue

2:1 work to rest

x4

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A1. Banded Lat Stretch - 3x:30 - rest :30

A2. Squat Hold Thoracic Rotations - 3x5/side - rest :30

A3. Front Rack KB Sotts Press - 3x5 alternating reps - rest as needed

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20 min z1