05012018

CROSSFIT

Row 350 m (hard but repeatable effort)

rest 2 min

x6-8

+

A1.  10-12 Vupsx4; rest :30 sec

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

A3.  30-50 Du's or 15 attempts; rest 1 min

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ENDURANCE

A.  Deadlift, 2,2,2,2; rest 3 min

+

15 Power clean 115/75#

50 DU's

12 Power clean 135/95#

40 DU's

9 Power clean 155/105#

30 Du's

+

Three way banded hamstring stretch

Foam roll glutes/thoracic spine

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SPORT

A. Snatch - 18 reps @80% 1RM

B. Snatch Balance - 3x3 - rest 3 min

+

At a steady/consitent pace - goal is to maintiain RPE of 7-8 throughout

30 Bar MU

100 CTB

+

Row 500m @85%

rest 2 min

x6

goal is highest repeatable aerobic pace w/ perfect splits down to the 10th of a second