05142018

CROSSFIT

(Week 5)

A.  Squat snatch, 6 singles up to 87% 1RM; rest as needed

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5 Bar muscle ups or 5 Strict CTB pull ups or 5  Partner/Box assist pull ups

7 Hang power snatch 115#/75#

9 Box jumps 30/24"

rest 1 min

x5

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 B.  Banded lying hollow body pull downs, 8-12x4; rest 1 min

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ENDURANCE

(Week 6/Testing)

A.  Front squat, build to a max (20 min)

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15 min amrap:

Row 1k

75 Wall ball 10ft/9ft, 20/14

150 Du’s

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:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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