04092018

CROSSFIT

A. Muscle Snatch x3/High Hang Squat Snatch x3/Snatch Balance x3 - complex x4 - rest 2 min

3 RNFT

10 Power Snatches @ Moderate weight in singles w/ :02 pause in catch

50 DU or 1:00 of DU work (whichever comes first)

Run 400m @85%

 

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ENDURANCE

(Week 1)

A.  Front squat, 6,6,4,4; rest 2 min

B.  Bench press, 5x4 sets; rest 2 min

+

12 min AMRAP:

Run 400 m

12 Front rack alt lunges 45/25#

10 CTB pull ups (sub ring rows)

+

:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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SPORT

OFF