06252018

CROSSFIT

(Week 3)

A  Squat snatch, 2,2,1,1@80-85% 1RM; rest 2 min (not tng)

+

4-8 Ring muscle ups (sub 8-12 CTB/14 ring rows)

8 Snatch 135/95#

rest 2 min

x3

+

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

Foam roll thoracic and lats

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ENDURANCE

(Week 4)

A.  Back squat, 4,2,4,2; rest 2-3 min

+

4 RFT:

10 Dumbbell squat 53/35

10 V ups or toes to bar

40 Du's

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :30 sec

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