11192018

CROSSFIT

(Week 7/Deload)

A. Above the knee squat snatch/below the knee squat snatch up to 75% of 1RMx 5 complexes; rest 1:30

B. Ring muscle up tech work 12 min or Bent over barbell rows, 6-8x4; rest 2 min

+

21-15-9 (10 min cap)

OHS 95/65# 

CTB pull ups or Ring rows

+

Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

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ENDURANCE

(Week 1)

A. Back squat, 6,6,4,4; rest 2 min

+

3RFT: 

12 Thrusters 95/65#

12 Burpees

Run 200 m

Banded leg abductions 5 each sidex3; rest 1 min