05212018

CROSSFIT

(Week 6/Testing)

A.  Snatch, build to a max (20 min)

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Open workout 16.3

7 min amrap:

10 Power snatches 75/55#

3 Bar muscle ups or 7 CTB pull ups or 7 Banded pull ups

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:30 sec half pigeon

Three way banded hamstring stretch

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ENDURANCE

(Week 7/Deload)

A.  Bulgarian split squat, 6-8 each legx4; rest :20 sec between sides/rest 1 min between sets

B.  GHD sit ups, 10-12x3; rest 1 min

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3 Rounds not for time:

10 Hang power clean 125#/85#

10 Front rack lunges 125#/85#

35 Du's

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Three way banded hamstring stretch