10222018

CROSSFIT

(Week 4)

A. Three position squat snatch, (high hang, above the knee, below the knee); rest 2 minx5 complexes

+

10 min amrap:

15 Deadlift 225/155# 

5 Bar muscle ups (sub 10 CTB or 10 kneeling) 

15 Hang power snatch 125/85# 

5 Bar muscle ups  

10 Over head alternating lunges 125/85# 

5 Bar muscle ups  

+

B.  Weighted GHD hip extensions, 6-8x4; rest 1:30

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ENDURANCE

(Week 5)

A.Squat clean, 2,2,1,1; rest 2 min

+

10-1

Assault bike

Wall ball

Burpees

+

Banded tricep stretch

:30 sec couch stretch