03122018

 

CROSSFIT

A. Squat Snatch - Build to a Tough Single in 15 Min
+
1 Rep EMOM for 15 min @85% of A
+
2 Min AMRAP
Max Rep Power Clean and Jerk @155/110
rest 2 min
2 min AMRAP
Max Rep Bar Facing Burpees
+
B1. Puppy Dog Stretch - 3x:40 hold - rest :20
B2. PVC OHS @2221 - 3x5 - rest as needed

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ENDURANCE

(Week 4)

A.  Back squat, 3,3,3,3 up to 85% 5RM; rest 2 min

+

1 min max push ups

:30 sec rest

1 min max wall ball

:30sec rest

1 min max Du's

:30 sec rest

x3

+

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

18.3