A. Joint Prep and Elasticity Work x 10 min
B.Strict Press 7-5-3-7-5-3 IF you did hspu on Friday skip Part B.
C. For TIme:
Snatch x 5 reps @ 85/125 lbs (touch and go is not expected). FULL SNATCH
Sled Push and Pull x 4 lengths 95/135
get over 2 vaults, the big wall, plus 3 rogue boxes (at 24")
400 meter sandbag run
Rest 10 minutes
Repeat
NOTE: everyone is responsible for loading their own sleds. Please do not use coloured plates.
A. Joint prep and Elasticity work x 15 minutes:
B. Advanced: 90 sec AMRAP strict hspu
Rest 3 minutes
3 sets
See whiteboard for progressions
C. Every 2 minutes x 10 sets
Hang clean x 1.1.1 Rest 10 sec between reps
If space permits, use lifting blocks.
Loading: We haven't used the blocks in awhile. I suggest you begin at about 10-20 kg under your max clean.
D. Flux CrossFit
See Yesterday
4 Rounds for Time:
Run 400meters
Toes to bar x 15
Push ups x 10/20
D. Flux Blend
Wrap to wrap step x 1 length
low lizard x 1 length
Rest 60 sec between movements
5 sets
A. Joint Prep and Elasticity Work x 10 minutes
B. Thrusters - See September 6, 12, 20th, 2016
Every 90 sec 7 - 5 - 3 - 7 - 5 - 3
C. Skin the cat - repeat Monday
D. Flux CrossFit
4 Rounds for Time:
Run 400meters
Toes to bar x 15
Push ups x 10/20
D. Flux Blend
Soft landing from tallest vault into forward roll into QM gallop x 10 steps
Rest 60 sec.
5 sets
A. Joint Prep and Elasticity Work x 10 minutes
B. QM - pick 3 different movement patterns but NOT the gallop and do 2 lengths of each.
C. Every 3 minutes x 5 sets:
Deadlift x 5 (pick a weight you can do 5 reps at with relative ease. Go up in weight with each set if possible). ANY rounding out of back and you should reduce weight.
Box Jumps x 5 (jump higher than usual).
Flux Blend do 5 kong vaults or 5 monkey plants
D. AMRAP wall walks in 3 minutes
Rest 3 minutes
E. AMRAP 1 arm burpee lizard push ups in 3 minutes
Rest 3 minutes
F. AMRAP double Unders in 3 minutes