04102018

CROSSFIT

A. Contraleral DB Step Up - 2x8-10 - rest 1 min b/w sides
+
5 Min Row @85%
get off rower every minute and perform 5 burpees
rest 5 min
5 Min on AB or AD @85%
get off bike every minute and perform 5 BJ @24/20
rest 5 min
x2

___

ENDURANCE

A.  Clean pulls, 3,3,3,3; rest 2 min

+

18 min amrap:

10 Power clean 135#/95#

10 Toes to bar or V ups

30 Du's

10 Power clean 155#/105#

10 Toes to bar or V ups

60 Du's

10 Power clean 185#/125#

10 Toes to bar or V ups

90 Du's

+

Three way banded hamstring stretch

Foam roll glutes/thoracic spine

___

SPORT

A. Hang Squat Snatch from Below the Knee - Build to a tough Single
B. Hang Power Clean x2/Squat Clean x2 - complex x3 - rest 3 min
C. Split Jerk - 4x2 - rest 2 min
D. Strict MU - Accumulate 30 reps of strict reps or progressions
E. Bar MU - 3x10 AFAP - rest 4 min
F1. Strict HSPU - 4x10 accumulated reps - rest 1 min - to be done with new HSPU standard - take the time to measure
F2. Rope Pull Ups - 4x5 @2121 - rest 1 min b/w arms
-top hand at fell extension, bottom hand at eye level