05182017

CROSSFIT

Group 1:  A.  Muscle ups, 1-3 EMOM for 10 min

Group 2:  A1.  Ring to hips, 3-5x4 perfect kips; rest :20 sec

                A2.  Muscle up transition drill, 3-5x4; rest 1 min

Group 3:  A.  Bent over supinated barbell rows, 8 repsx4; rest 1:30

+

16 Min AMRAP:

6 Pull ups

12 Push ups

20/14 Cal AD

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

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ENDURANCE

A.M.  5k- Run 3 min uphill (or on a treadmill on an incline/rest 1:1)/walk downx4

         Biathlon- Run 2 miles at a moderate pace

-

P.M.  A.  Squat clean, 1.1.1x3; rest :30 sec/rest 2 min *light/moderate loads not exceeding 70%    1 RM clean

         B.  Bench press, 8,8,4,4; rest 2 min

+

afap do the following:

12 Front squat 75/55#

8 Pull ups

12 KBS 75/53# *scale down if you cannot do this unbroken

rest 2 min

x3

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

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