04172018

CROSSFIT

Row 500 m @85%

30-50 Du's or 1 min Du tech work

rest 2 min

x6 (record row splits)

+

A1.  10 Vupsx4; rest :30 sec

A2.  :30 sec plank (weighted if possible)x4; rest 1 min

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ENDURANCE

A.  Clean pulls, 3,3,3,3; rest 2 min

+

5 RFT:

8 Power clean 135#/95#

10 Box jumps 24/20

Run 400 m

+

Three way banded hamstring stretch

Foam roll glutes/thoracic spine

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SPORT

A. Clean and Jerk - Build to a Tough Single

B. 2 Squat Snatch EMOM for 10 min - Start Moderate - Finish Heavy

C. Accumulate 10 Peg Board Ascents NFT

+

20 min mobility

20 min z1