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10 Sept 2017 KDA CrossFit in San Diego

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10 Sept 2017 KDA CrossFit in San Diego

Warmup:
Shoulder Int/Ext Rotation
Banded Pass Throughs
Banded Rows
Banded Bicep Curl

Hollow/Arch Holds
Partner GHR’s
Lunge

Sport:
Jerk 75/80/85/90 x2
Arnold Press 10×3
Single Arm Ring Row @30X0 5×5
:30 Sorenson + 15 Strict Hip Extension x3

Lifestyle:
A1.
Double KB Front Squat @4010, 8-10 x 3

A2.
SL Landmine Deadlift @ 8-10 x 3

B1.
Push-up @4010, 8-10 x3

B2.
Strict Pull-up or
Seated Lat Pulldown @4010, 6-8 x3

C.
Toes to Ring 2×20
or
Hanging Tuck-up

D.
200m Doulbe KB FR Carry

Training Notes:
Sport: We’re wrapping up the week with some heavy Jerks with some accessory work for postural strength and shoulder/lat development.

Lifestyle: This is a total body day with focal points for lower, upper, and midline strength.