02102018

CROSSFIT

A. Back Squat - 3x5

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2 Person Teams

60 DL @225/155 - alternate every 10 reps

60 BJ - alternate every 10 reps - 1 box

40 Power Cleans @135/95 - alternate every 10 reps

40 BJ @24/20 - alternate every 10 reps

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B1. Foam Roll Low Back/Hamstrings 3x1:00 - rest :30

B2. Seated Toe Touch Stretch - 3x1:00 - rest :30

B3.  Hip CARs - 3x3 slow controlled reps in both directions - rest 1:30

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ENDURANCE

(Open prep) 

A.  Three position squat snatch (light/moderate loads, above the knee, below the knee, floor)x4 complexes; rest 2 min

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For time:

40 Wall ball 10/9, 20/14

100 DU's

30 Power clean 135#/95#

100 DU's

20 HSPU (open standards)

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(Body comp)

4 RFT:

10 Burpees

12 KBS 53/35

24 Cal row

A.  Weighted plank, :30 secx4; rest 1 min

B.  Bicycle sit ups, 20 altx3; rest 1 min

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(Optional upper body work)

B1.  Lateral raises, 10-12x3; rest 1 min

B2.  Front raises, 10-12x3; rest 1 min

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SPORT

9 Min AMRAP

10 Power Cleans @135/95

15 CTB

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20 Min AMRAP

30 Cal Row

20 DB Power Cleans @50/35

30 Wall Balls

20 BJ @24/20