05292018

CROSSFIT

(Week 7/Mixed)

A.  Power clean, 1.1x4; rest :30 sec/rest 2 min

+

7 Rounds:

7 Power snatch 95/65#

7 Box jumps 30/24"

+

Three way banded hamstring stretch

Foam roll glutes/quads

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ENDURANCE

A.  Three position power clean up to 70% 1RMx4; rest 2 min

B.  30-20-10 Sit ups

+

10 min amrap
Row 500 m

35 Du's

15 KBS 53/35#

+

Lateral band walks, 10 each directionx3; rest as needed

:30 sec half pigeon

:30 sec seated legs extended stretch

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