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Tuesday 4/18/2017

17.4 tim

 

 

 

 

 

 

 

Tim

17.4 stephanie

 

 

 

 

 

 

 

Stephanie

 

Crossfit and 5:15am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 squats with DB (single)

10 DB Snatches

5 strict pullups

150 m row, sprint

Workout warmup:

12 min EMOM

  1. 3 power cleans, working up in weight
  2. alternate 10 ring rows/5 dips
  3. 150 m run

Workout:

Power Elizabeth: last Done 4/28

 

  • 21-15-9 Reps For Time
  • Power Cleans (115/75) RX+(135/95 lbs)
  • Ring Dips

 

5:15 am Endurance:

Hateful Eight:

 

  • 8 Rounds for Time
  • 8 Push-Ups
  • 8 V-Ups
  • 8 Air Squats
  • 8 Pull-Ups
  • 8 Deadlifts (95/65)
  • 8 Hang Power Cleans (95/65)
  • 8 Shoulder-to-Overheads (95/65)
  • 8 calorie Row

 

O lift:

Snatch
10 rounds, on the 90 sec.
1 Hang squat snatch + 1 squat snatch + 1 snatch balance.
Start at 60%, add weight as you can.

Skill:

MU’s

10 min EMOM

Do as many as you can on the minute and maintain that rep count for each minute.

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