08132018

CROSSFIT

(Week 2) 

A.  Group 1- Strict weighted CTB chin ups (supinated grip), 2-3x4; rest 2 min

     Group 2- Bent over supinated barbell rows, 10-12x3; rest 2 min

B.  Squat snatch, 2,2,2; (not tng);rest 2 min

+

10 min amrap:

10 Power snatch 115/75#

10 Bar muscle ups (sub CTB pull ups or Ring rows)

8 Power snatch 135/95#

8 Bar muscle ups

6 Power snatch 155#/105#

6 Bar muscle ups

C.  Powell raises, 8-10x3; rest 1 min between sets

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ENDURANCE

A. Front squat, 4,4,2,2; rest 2-3 min

+

12 min amrap:

40 Du's

12 Front rack alt dumbbell lunges

28/22 Cal Assault or Echo

B. Bulgarian split squat, 6-8x3; rest 1 min