10292018

CROSSFIT

(Week 5)

A. High hang squat snatch/Above the knee squat snatch; rest 2 minx5

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10 min amrap:

10 OHS 115/75#

8 Bar muscle ups (sub 16 CTB or 8 Kneeling or Strict)

10 Power snatch 135/95#

8 Bar muscle ups

10 Power clean 155/105#

8 Bar muscle ups

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

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ENDURANCE

(Week 6/Testing)

A.Squat clean, build to a max (20 min)

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21-15-9

DL 225/155#

Box jumps 24/20”

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Banded hamstring

:30 sec couch stretch