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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