07162018

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

___

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

___