1.9.16 – Daily – (Training Only)

JohnSua Sponte Barbell CrossFit Sua Sponte

1. 10×1 clean and jerk at 85%. Rest exactly 60 seconds. No extra attempts.
2. For time: 12 min cap
70 pistols
50 GHD sit ups
30 ovh squats 195/135
100′ handstand walk

– Rest at least 15:00 after the first cond piece before beginning this one –

3. For time:
21 Calories Assault Bike (row 30 cals if no assualt bike)
15 Power Snatches 115/85#
9 Bar Facing Burpees
15 Thrusters 115/85#
21 Calories Assault Bike (row 30 cals if no assualt bike)
Time cap: 5 minutes

4. 1a) 5X5 BTN Push Press (jerk grip) – work to a 5rm for the day, rest 90 sec.

1b) 5X5 Paused Clean First Pulls (pull to knee, three count pause, back to floor) – work at 100% of 1rm Clean or more – as long as hips stay down and back stays tight, rest 90 sec.

PBN – TFI

“Jonesing”

Warm up: 20 mins @ 75% Treadmill Run + 10 mins 80-90% Jumprope

1. 30-20-10 of:  Deadlift 125% Body Weight + Handstand PU

2. 20, 20, 10, 10 Burpee Pull-ups (Rest as needed between sets)

3. 11 Rounds of:
5 Ball Slams
10 pushup

ROB – TFI

1.Work slowly up to a heavy Push Jerk (i.e reps of 12,10,8,6,2,2,1,1,1)

2. 6×1 Split Jerk at your last Heavy Push Jerk

3. 5×5 Dumbbell Z-Press (If possible have a partner or coach try and identify any imbalances)

Slow Skill Work – Accumulate 100 Double Unders and 100m Handstand Wallk

4. 3 Rounds for time: 250m Row, 50 Double Unders, 10x cleans (Full Squat)

 

Mobility practice of the day:

Photo: US Army – 75th Ranger Regiment

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