03132018

CROSSFIT

A1. Push Jerk - 3x5 - rest 1 min
A2. Weighted Chin Up - 3x5 - rest 1 min
*sub Supinated Grip Pendlay Rows - 5x5 - rest 1 min
+
5 Min EMOM
HSPU - select rep count/min to be at RPE of 8
*Sub 5 Heavy DB Strict Press EMOM
+
7 Min AMRAP
15 BJ @24/20
10 Pull Ups
+
B1. Hang From Pull Up Bar (try and do single arm hang for :15/:15 if possible) - 3x:30 - rest :20
B2. Floor Angels w/ back flat on the floor - 3x5 @2121 - rest as needed

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ENDURANCE

A.  Power clean, 8 singles up to 85% 1RM; rest as needed

B.  Deadlift 3x3; rest 2 min

+

20-16-12

Alternating Dumbbell snatch 50#/35#

Box jumps 24/20"

*Run 200 m after the 20 and 16

+

:30 sec couch

:20 sec supine twist

:20 sec legs extended on the wall hold

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SPORT

A. Front Squat - 3x1.1 - rest :30/2 min

B. 20 min HS Walk work in 25 ft increments

C1. Burpees - 3x15 AFAP - rest :10

C2. Thrusters - 3x10 - rest as needed

-focus on breathing as you move through the thrusters

+

15 Min AMRAP

10 Power Cleans @155/105

15 Cal Row

20 CTB

25 Wall Balls @20/10

+

20 min z1

+

20 min mobility