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7 Sept 2017 KDA CrossFit in San Diego

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7 Sept 2017 KDA CrossFit in San Diego

Warmup
200m Overhead/Bearhug Carry
3rds
:20 Clam Hold
5 Weighted Shoulder Pass Through
5 Hollow Rocks/5 Superman Lifts
5 Goblet Squats @4040
1min Air Bike

Sport:
Snatch 75/80/85/90 x2
Snatch Pull 6×1

7-10 GHR x3
Pendlay Row 3-3-3-3-3

Lifestyle:
A.
x6-8
Sandbag Carry 100′

4 sets
B1.
Farmers Carry :30

B2.
GHR x7-10
or
10-15 Stability Ball Hamstring Curls

C.
3 rds
25 Cal Row
25 Wallballs

Training Notes:
Sport: The %’s continue to build in our weightlifting program, if you aren’t feeling 100% after yesterday pick 4 challenging that allow you to pull clean reps.

Lifestyle: Your training is focused on some strongman and posterior chain work with a spicy row/wallball couplet to finish off the day.