05072018

CROSSFIT

(Week 4)

A.  Squat snatch, 8 moderate singles up to 85%; rest as needed

+

4-6 Bar muscle ups/3-5 Strict CTB pull ups/4-6 kneeling pull ups

10 Power Clean 135#/95#

rest 1 min

x4

+

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

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ENDURANCE

(Week 5)

A.  Front squat, 2,2,1,1; rest 2 min

B.  Bench press, 2,2,1,1; rest 2 min

+

8 min amrap:

20 Wall ball

14 Burpees to a 45/25# plate

+

:20 sec bar hang

Elbow on knee ext rotations, 6 each side

x3

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SPORT

OFF