06292019

CROSSFIT

(Week 7/Mixed)

A. Power snatch, 2 EMOM for 8 min up to 70% 1RM (work speed/positions)

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Teams of two: (split evenly)

60 KBS 50/35

20 Toes to bar

80 Cal Row

20 Toes to bar

60 KB snatch 50/35

80 Cal Bike

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:20 sec thoracic opener

Foam roll lats/thoracic

:20 sec thread the needle

x2

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ENDURANCE

A.  Arnold press, 12 altx3; rest 1:30

B. Weighted plank, :30 secx4; rest 1 min

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Run or Mini tri prep

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RUN PREP

Run 24 min for max distance

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MINI TRI PREP

Bike 50 Cals

Run 800 m

Row 1k

rest 5 min

x3