04032018

CROSSFIT

A. Contralateral DB Step Up - 4x10-12 - rest 1 min b/w sides

B. KB Front Rack Reverse Lunge - 4x10-12 - rest 1 min b/w sides
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For Time
100 Burpees
5 Lateral BJ Overs @24/20 at to top of every minute
*scale to 75 - 50 as needed
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C. Z Press - 3x10-12 - rest as needed - light weight, focus on movment and trunk/shoulder position

https://www.youtube.com/watch?v=sgf_U0r5AtM

https://www.youtube.com/watch?v=hdQm2SifZek

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ENDURANCE

A.  Back rack reverse lunges, 10x3; rest 1 min

B.  GHD sit ups, 8-10x3; rest 1 min

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10 min amrap:

30 Du's

10 Goblet squats

Run 200 m

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:30 sec couch

10 Single sided glute bridgesx3; rest :20 sec

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SPORT

A. High Hang Squat Snatch x1/Below the Knee Squat Snatch x1/ Squat Snatch x1 - Complex x3 - rest 2 min

B. Hang Squat Clean from Below the Knee - 3x3 - rest 2 min

C. Split Jerk - 3x3 - rest 2 min

D. Strict MU Progressions w/ toes on Box - Accumulate 30 reps
-focus on full extension in hang and smooth transitions
-if it is really challenging, leave out the dip

E1. Wall Facing HS Hold - 3x:30 - rest :30 - perfect position - nose and toes on wall only
E2. Strict HSPU - 3x10 accumulated reps - rest 2:30 - to be done with new HSPU standard - take the time to measure

F. Strict Ring Dip - 3x10 - rest 2 min - weighted if possible - make sure reps meet full depth and full extension

G. Rope Pull Ups - 5x5 @2121 - rest 1 min b/w arms
-top hand at fell extension, bottom hand at eye level

https://www.youtube.com/watch?v=Jua2B6xElAA

https://www.youtube.com/watch?v=i6knlz-XPBY

https://www.youtube.com/watch?v=i6knlz-XPBY