0611208

CROSSFIT

(Week 1)

A  Squat snatch, 2,2,2,2@75% 1RM; rest 2 min (not tng)

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10 min amrap: 

2 Ring muscle ups  (sub 6-8 CTB or 6 kneeling)

4 Power clean 155/105# 

4 Ring muscle ups (sub 6-8 CTB or 6 kneeling)

6 Power clean 155/105# 

6 Ring muscle ups

8 Power clean

.....increase muscle ups and cleans by 2 reps each round until the time runs out, ctb and kneeling stay the same 

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B. OHS 3x3@33x1 tempo; rest 2 min

Foam roll thoracic and lats

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ENDURANCE

(Week 2)

A.  Back squat, 5,5,2,2;rest 2-3 min

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3 RFT: 

25 Wall ball 10ft/9ft

20/15 Cal assault or Rogue, 25/20 AD

50 Du’s  

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B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :30 sec

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