03202018

CROSSFIT

A1. DB Push Press - 4x10-12 - rest 1 min
A2. Weighted Chin Up - 4x3-5 - rest 1 min
*sub Supinated Grip Pendlay Rows - 4x5 - rest 1 min
+
5 RFT
5 CTB
5 TTB
Run 200m
+
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, build to a tough single in 15 min

B.  Deadlift 2,2,2,2; rest 2-3 min

+

10 min amrap:

30 Du's

10 KBS (moderate load)

10 Cal Row or AD

+

:30 sec couch

:20 sec supine twist

:20 sec legs extended on the wall hold

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SPORT

A. Front Foot Elevated DB Split Squats - 4x6-8 - rest 1 min b/w sides
B. DB Thrusters - 3x10 @50/35 - rest as needed
+
1k Row @85% w/ damper below 3
work:rest 2:1
x3
-goal is higher stroke rate, not harder pulls
+
20 min EMOM
1- 7-10 CTB
2 - 15 Wall Balls
+
C1. Hang from Pull Up Bar Stretch - 3x:30 - rest :30
C2. Single Arm Hang From Pull Up Bar Stretch - 3x:15 - rest as needed
D. Banded Lat Stretch - 3x1:00 hold/side - rest 1 min b/w sides
+
20 min z1