Monday 10/10/2016

All CRUSH GAMES athletes!  We will begin to taper this week for our competition. Hit your comp WODS with intensity and focus extra time on mobility and recovery!  Athletes not competing can follow AV as written.  

A.   Strength

Front Squat 

4x7@speed

*From the floor.  

B.   Olympic Lifting

Posted on www.hypeweightlifting.com

C.   Metcon

0:00-10:00

20 Clean & Jerks 135/95

10 Muscle Ups

15 Clean & Jerks

8 Muscle Ups

10 Clean & Jerks

6 Muscle Ups

10:00-20:00

RX+: 155/105

REST

20:00-22:00

200m Sprint

22:00-30:00

3 rounds

100m Suitcase carry 70/53

10 KB Cleans (alternating) 

D.   Conditioning

Tabata Assault Bike Cals 

5 min REST

Tabata GHDSU 

E.  Accessory Work

3x10 Alternating DB Bench Press

3x10 Seated DB Z Press