10082018

CROSSFIT

(Week 2)

A. High hang squat snatchx1/Above the knee squat snatchx1; rest 2 minx5 complexes

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For time: (15 min cap)

6 Bar muscle ups or 12 CTB pull ups or 6-8 Strict/banded pull ups

20 Thrusters 115/75#

6 Bar muscle ups or 12 CTB pull ups or 6-8 Strict pull ups/banded

20 Power snatch 115/75#

6 Bar muscle ups or 12 CTB pull ups or 6-8 Strict pull ups/banded

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B. Weighted GHD hip extensions, 4-5x4; rest 1:30

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ENDURANCE

(Week 3)

A.Squat clean, 8 moderate singles/rest as needed

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For time:

Run 800 m

60 Du’s

30 Burpees

30 Goblet alternating lunges 53/35# kb

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Banded tricep stretch

:30 sec couch stretch