long, unplugged hike and/or swim/walk/bike
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20:00-30:00 mobility work of choice
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food prep!
Tag: CrossFit for Sport
Saturday, 04.01.17 – Sport
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
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A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
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3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
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3 sets:
20 light reverse hypers
:30 L-sit accumulation
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gun show
Post results to comments.
Friday, 03.31.17 – Sport
A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
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Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
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Not for time – just get the work done:
50 burpee box jumps, 24/20
Post results to comments.
Thursday, 03.30.17 – Sport
30:00-60:00 easy aerobic recovery work of choice and/or mobility
Wednesday, 03.29.17 – Sport
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
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4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
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3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
Post results to comments.
Monday, 03.27.17 – Sport
17.5
OR if 17.5 yesterday or not repeating:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice