03312018

CROSSFIT

A. Single Arm KB Reverse Lunge to Press - 3x10-12 - rest 1 min b/w sides

B. Partner Med Ball Sit Ups - 3x15-20 - rest 2 min

+

Run 400m

10 Lateral Box Jump Overs @24/20 (feet must touch top of the box)

rest 2:30

x5

+

C1. Calf Stretch Hold - 3x1:00 hold/side - rest :00

C2. Walking Calf Raises - 3x20 alt steps - rest as needed

https://www.youtube.com/watch?v=hkKENaWdkog

https://www.youtube.com/watch?v=XR2efvj-O5M

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ENDURANCE

A1.  Strict weighted chin up (supinated grip), 4-5x4; rest 1 min

* sub Box assist Chin up, 2-3x4; rest 1 min

A2.  Push ups, 10-15x4; rest 2 min

+

Row or AD 30 Cals

Run 400 m

30 Sit ups or 10 Toes to bar

rest 1:30

x3

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SPORT

A. Squat Snatch -4x1.1.1 - rest :20/2 min
B. Clean and Jerk - 4x1.1.1 - rest :20/2 min
C. Snatch Balance - 3x5 - rest 2 min
D. Front Squat - 3x5 - rest 2 min
E. Defecit Snatch Grip DL w/ Straps @2121 - 3x5 - rest 2 min
F1. Push Press - 3x15 - rest :15
F2. DB Split Jerk - 3x10 - rest :30
F3. Empty Barbell OHS @2221 - 3x5 - focus on shoulder stability/control and breathing - rest as needed