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Friday – 10/6/2017

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The Workout for Friday is:

 

WARM-UP

2 Rounds (8 minutes)

  • 50′ Shuttle Run/50′ Walking Lunge
  • 50′ Shuttle Run/50′ Bear Crawl
  • 50′ Shuttle Run/50′ Crab Walk
  • 50′ Shuttle Run/50′ Inchworm/Duck Walk

 

STRENGTH

(Performance)

Back Squat: 3 x 3 @ 75%

*Focus on speed out of the bottom.

(Fitness)

AMRAP x 10

  • Back Squat x 5
  • Side Plank x 30 /side
  • Ball Slam x 10

 

CONDITIONING

CrossFit Open Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx = (50/35)

Time cap: 20 minutes

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 minutes)

-Accessory: EMOM x 10

  • Med Ball Clean to Wall Ball x 5 reps (40/30)

-Gymnastics: EMOM x 10

  • 5 Strict Weighted Pull-Ups
  • 3 Strict Weighted HSPU

-Gross Conditioning: For Time

  • 400m Sled Drag (160/135)

-Endurance: 5 Rounds

  • 500m Row @ 90%
  • Rest 1 minute