05052018

CROSSFIT

A.  Split jerk, 8 singles (moderate loads/no misses); rest as needed

+

3 RFT:

Bike or Row 30/25 Cals

15 STO 115#/75#

45 Du's or 1 min of attempts

+

B.  Dumbbell side bends, 10x3; rest as needed

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ENDURANCE

5 RFT: (build from last week)

Run 400 m

 8-12 pull-ups (sub 10 banded)

10-18 push ups   

or

Run 4x800 m; rest 2-3 min (repeatable splits)

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SPORT

4 Person Conga Line
40 Alt DB Snatches @80/55
30' SA DB Walking Lunge
20 (10/10)DB OHS
100 DU
8 min cap
+
3 RFT
10 Burpee Box Jump Overs @30/24
10 OTS DBall
50 ft Sand Bag Carry - Big Dog/Not Quite as Big Dog
+
Row 500m @85%
rest 2 min
x6
goal is highest repeatable aerobic pace w/ perfect splits down to the 10th of a second