04242018

CROSSFIT

Row 1k

80 Du's or 1 min of attempts

rest 3 min

Row 750m

60 Du's or 1 min of attempts

rest 3 min

Row 500 m

40 Du's or 1 min of attempts

(pace should get faster each round)

+

A1.  10-12 Vupsx4; rest :30 sec

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

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ENDURANCE

A.  Deadlift, 3x3; rest 2 min

+

18 min amrap:

Run 800 m

8 Power clean 155/105#

12 No push up burpee box jumps 24/20

+

Three way banded hamstring stretch

Foam roll glutes/thoracic spine

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sport

A. Snatch - 8-10 reps at 80% of 1 RM - rest as needed

B. Snatch Balance - 3x5 - rest 3 min

C1. Power Clean and Push Jerk - 3x3 TnG Singles - rest 1 min - moderately heavy here

C2. Legless Rope Climb - 3x1-3 - rest 3 min

+

50 CTB NFT - work in small sets focused on perfect positions

+

20 min mobility

+

20 min z1