12172018

CROSSFIT

(Week 4)

A  Power snatch, 1.1x4; rest :20 sec/rest 2 min (no misses)

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Teams of two (one working at a time/split however):

4 RFT:

8 Ring muscle ups or 24 CTB

18 Hang power snatch 115/75#

Run 400 m together

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Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

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ENDURANCE

(Week 5)

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

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80 Cal Assault for time

*get off every 20 cals and perform 8 Thrusters 95/65#

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Banded leg abductions 5 each sidex3; rest 1 mim