04232018

CROSSFIT

(Week2)

A.  Squat snatch, 2,2,1,1 up to 78% 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

+

8 min amrap:

4 OHS 95/65#

4 CTB pull ups

8 OHS

8 CTB

12 OHS

12 CTB etc..........until time runs out

+

Foam roll thoracic and teres

Three way banded hamstring stretch

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ENDURANCE

(Week 3)

A.  Front squat, 4,4,2,2; rest 2 min

B.  Bench press, 3x3; rest 2 min

+

3 RFT: (10 min cap)

12 Goblet squats 53/35

22 Ab mat sit ups

40 Du's

+

:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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SPORT

OFF