10152018

CROSSFIT

(Week 3)

A. High hang squat snatchx1/Above the knee squat snatchx1; rest 2 minx6complexes

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10 min amrap:

10 Power snatch 125/85#

8 Bar muscle ups or 16 CTB or 8 seated pull-ups/strict pull ups 

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B.  Weighted GHD hip extensions, 5-6x4; rest 1:30

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ENDURANCE

(Week 4)

A.Squat clean, 5 heavy singles/rest as needed

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Row 500 m

25 Over the rower burpees

Row 500 m

50 Wall ball  

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Banded tricep stretch

:30 sec couch stretch