Thursday, April 13th 2017

Crossfit

A) Deadlift 10-10-10-8-8. Start @60% and work up to ~75%. Superset with Db strict press 5×8-10.

Go every 3:30 minutes.

B) 14 minute alternating EMOM:

1) 5 touch and go power clean and jerks (135/95lb)

2) 5-8 high box jumps (30/24″)

Rx-Plus

(155-165lb/105-115lb) and 36/30″ box jumps

Metcon class 

10 kb swings-10 goblet squats-Run 1200m-10 kb swings-10 goblet squats.

Rest 3 minutes

15 kb swings-15 goblet squats-Run 800m-15 kb swings-15 goblet squats

Rest 2 minutes

20 kb swings-20 goblet squats-Run 400m-20 kb swings-20 goblet squats

Rest 2 minutes

Run 800m

Rest 3 minutes

Run 1200m.