04202018

CROSSFIT

A.  Squat clean, 1.1x4; rest :20 sec/rest 2 min

B.  Segmented clean deadlift, 3x3; rest 2 min (pause below the knee, above the knee, high hang)

+

100 Du's or 3 min tech work

60 Ab mat sit ups

30 Hang power clean 135#/95#

+

Suitcase carry (rt arm down/left arm back)x3

:30 sec half pigeonx2

:30 sec pancakex2

___

ENDURANCE

OFF

___

SPORT

Event 1A – MF MF
Squat Snatch Ladder
5 Snatches @185/135
4 @205/145
3 @225/155
2 @245/165
1 @265/175
10 min cap

3 min transition

Event 1B – MF MF
3 RFT
30 Synchro TTB
20 Synchro DB OHS @50/35 – alt hands every 10 reps
2 Rope Climbs Each – alt every rope climb
10 min cap

Event 2 – MMFF
40 Worm Thrusters
40 OTW Synchro Burpees
30 WT
30 OTWSB

15 min cap