CROSSFIT
(Week 6/Testing)
A Squat snatch, build to a max (20 min)
+
14 min cap:
2 Rounds:
50 Du's
20 OHS 115/75
50 Du's
12 Ring muscle ups (sub 24 CTB pull ups/12 banded pull ups)
50 Du's
20 Snatches 115/75#
50 Du's
12 Bar muscle ups (sub 24 CTB pull ups/12 banded)
+
Three way banded hamstring stretch
Foam roll thoracic and lats
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ENDURANCE
(Week 7)
A. Bulgarian split squats, 6-8 each legx4; rest :30 sec between sides
+
"Tabata"
Squats
Du's
Sit ups
Burpees
+
B1. 10 Heiden'sx4; rest :30 sec
B2. 10 V upsx4; rest :15 sec
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