04302018

CROSSFIT

(Week 3)

A.  Squat snatch, 2,2,1,1 up to 80% 1RM (not tng); rest 2 min

B. (Group one)- Bar muscle ups, 10-20  for time

     (Group two)- B1.  Strict CTB pull ups 3-4x4; rest :20 sec *weighted if possible

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

      (Group three)- Eccentric pull-ups, 3-4x4; rest 2 min

+

21-15-9 (10 min cap)

Power snatch 95#/65#

CTB pull ups

+

Foam roll thoracic and teres

Three way banded hamstring stretch

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ENDURANCE

(Week 4)

A.  Front squat, 3x3; rest 2 min

B.  Bench press, 2,2,2,2; rest 2 min

+

3 RFT: (15 min cap)

Run 400 m

12 Burpee box jumps 24/20

8 Toes to bar or 14 Sit ups

+

:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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SPORT

OFF