Tuesday, 102015

  
Froyo for the win!  Recovery by #teamcrossfitfree

A

  
Froyo for the win! #recovery for #teamcrossfitfree
am

A. Snatch – up to 3RM from the knee (use blocks if you have)+2×3@90%
*reason doesn’t say power or sqt; should be specific to the athlete. What can you move the most weight? Power the 1st, squat the next two? Fine, just move the most weight you can for 3 reps from this position
B. Snatch Deficit Pull 4×2 : heavy but speed and positions being focus 
C. 7-10 min rower – recovery 

Pm:

A. Complex. RDL (lowering) into bent over barbell row, into completion of RDL (standing up). Perform 5×5 ; smooth movement. – in no longer than 15 min
B. Map training @80-85% – sustainable rounds 

AMRAP 10
15 ghd sit-ups 
12 box jumps 24/20 step down 
9 deadlifts 185/123
6 muscle ups 
Rest 4 min 
AMRAP 10
12/10 cal AB
12 alt KB snatch (53/35) or DB 50/40
60′ alt leg oh KB walking lunge (30′ each arm) 
36 double unders 
C. Assistance Work 
50 hanging waited Scap squeezes (break up how you choose)
+
35 belly on ground (arms overhead with weighted PVC Scap retractions)
+ 
:15 second holds belly to wall