06042018

CROSSFIT

(Week 8/Deload)

10 min EMOM:

Squat snatch, 2 reps@60-70% 1RM (not tng)

+

A.  OHS@33x1 tempo, 3x3; rest 2 min

+

@70%:

4-8 Ring muscle ups (sub 2-4 Strict false grip chest to rings+4 hips to rings)/Sub banded pull ups

10 Power clean 135/95#

14-20 Sit ups

rest 1:30

x3

+

Foam roll thoracic and lats

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ENDURANCE

(Week 1)

A.  Back squat, 5x5; rest 2 min

+

15 min amrap:

15 Wall ball

15 Box jumps 24/20

Run 400 m

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :30 sec

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