04162018

 

CROSSFIT

(Week 1)

A.  Squat snatch, 2,2,2,2 up to 75% 1RM (not tng); rest 2 min

B. (Group one)- Bar muscle ups, 1-3 unbroken EMOM for 10 min *focus on hollow position

     (Group two)- B1.  Strict CTB pull ups 2-3x4; rest :20 sec *weighted if possible

                           B2.  Banded hollow body pull downs, 8-12x4; rest 2 min

      (Group three)- Eccentric pull-ups, 2-3x4; rest 2 min

+

3 RFT: (12 min cap)

10 OHS 115/75#

20 Box jumps 24/20"

Run 400 m

+

Foam roll thoracic and teres

Three way banded hamstring stretch

___

ENDURANCE

(Week 2)

A.  Front squat, 5,5,3,3; rest 2 min

B.  Bench press, 4x4; rest 2 min

+

8 min AMRAP:

12 Overhead plate lunges 45/25

12 Burpees to the plate

16 Ab mat sit ups

+

:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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SPORT

OFF