03262018

crossfit

This is technically testing week but because of the Open and we were testing every week it won't be as aggressive

A. Squat Snatch - Build to a Max
+
3 RFT
10 Power Cleans @155/110
10 Front Squats
50 DU
+
B1. 3 Way Banded Stretch - 3x:30 hold in each direction - rest :30
B2. PVC OHS @2221 - 3x5 - rest as needed

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ENDURANCE

(Week 6/Testing)

A.  Back squat, build to a 3RM (20 min)

+

For time:

Run 1 mile

150 Du's

75 Wall ball 10ft/9ft 20, 14

+

B.  Bulgarian split squat, 6-8x3; rest 1 min

:30 sec couch

:30 sec pancake

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sport

18.5