01042018

CROSSFIT

A1. HSPU - 3x5-10 - rest 1:00

A2. Bar or Ring MU - 3x3-5 - 2:00

*A1. Push Press - 3x3 - rest 1:00

*A2. Weighted Pull Up - 3x3 - rest 1:00

**A1. Kneeling Barbell Pull Ups - 3x8-12 - rest 1:00

**A2. Push Press - 3x8-12 - rest 1:00

-whatever group you are in, progress from last week

+

20 Min EMOM

1 - 5-10 CTB

2 - 10 DB Push Press @ a challenging weight

3 - 5-10 TTB

4 - 200m Run

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ENDURANCE  

A. Three position squat clean up to 65% 1RMx4; rest 2 min

B. Weighted pull ups, 4x5 sets; rest 2 min

* Eccentric pull ups 3-4x5; rest 2 min

+

8-16 Push-ups 

8-12 Vups

28/20 Cal AD

rest 1:30

x4

Banded lat, tricep and trap stretch

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SPORT

OFF