03052018

crossfit

A. Squat Snatch - 3x1.1.1 - rest :10/2 min
+
10 Min EMOM
Power Snatch
Start Moderate, Finish Heavy
+
5 Rounds
7 Hang Power Cleans @135/95
35 DU
+
B1. Forearm Extesnion Stretch - 3x:45- rest :30
B2. 3 Way Banded Hamstring Stretch - 3x:30/positions - rest 1:00

___

ENDURANCE

(Week 3)

A.  Back squat, 3,3,3,3 up to 80% 5RM; rest 2 min

+

12 min AMRAP:

4 Strict pull ups

20 Wall ball (same weight and target as last week)

40 Du's

+

B1. 6-8 Hamstring curls with slidersx3; rest 1 min *sub banded curls

B2. T raises, 10x3; rest 1 min

___

SPORT

18.2

+

20 Min z1