12032018

CROSSFIT

(Week 2)

A  Three position power snatch (above the knee, below the knee, floor) up to 75% 1RM; rest 1:30x5 complexes  (work speed and positions)

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3RFT:

10 Devil presses  

4-8 Ring muscle ups  (sub strict pull ups)

48 Du’s  

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Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

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ENDURANCE

(Week 3)

A. Back squat, 4,4,2,2; rest 2-3 min

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8-1

Thruster 95/65

12/10 Cal Assault after each round  

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Banded leg abductions 5 each sidex3; rest 1 mim