07092018

CROSSFIT

(Week 5)

A  Squat snatch, 5 heavy singles; rest as needed (20 min)

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For time: (18 min cap)

4-8 Ring muscle ups  *sub 10 Ring dips

10 Hang power snatch 115/75#

8-12 Bar muscle ups   *sub 8-12 Strict ctb pull ups

10 Hang power snatch 115/75#

16 CTB pull ups

10 Hang power snatch 115/75#

+

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

Foam roll thoracic and lats

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ENDURANCE

(Week 6)

A.  Back squat, build to a max (20 min)

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12 min amrap:

35 Du's

35 Cal Row

35 Wall ball

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B1.  10 Heiden'sx4; rest :30 sec

B2.  10 V upsx4; rest :15 sec

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