05102018

CROSSFIT

A. Ring muscle up tech

  (Group 1)-   A.  5-7 for timex4; rest :45-2 min

  (Group 2)- A1.  Lying, feet on box(no band if possible) transitions, 3-4x4; rest :20 sec

                    A2.  Hip to rings, 4-5x4; rest 1 min

(Group 3)- A.  Box assist or partner assist pull ups, 3-5x4; rest 2 min

+

12 min amrap:

8 Toes to bar

8-14 Push ups

16 Cal Row

+

                B1.  Overhead thoracic opener, :20 secx3

                B2.  Standing banded single sided lat activation drill 10 each sidex3

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ENDURANCE  

A. Back rack weighted step ups, 14 total (7 each leg)x3; rest 1:30

B. Strict CTB chin ups(weighted if possible/supinated grip), 3-5x4; rest 1:30

* Sub negative chin ups 3-4 repsx4; rest 2 min

10 Front squat 95/65#

10 Pull ups sub ring rows

10 V ups

rest 1 min

x3

C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs

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