08202018

CROSSFIT

(Week 3)

A.  Group 1- Strict weighted CTB chin ups (supinated grip), 3-4x4; rest 2 min

    Group 2- Bent over supinated barbell rows, 8-10x3; rest 2 min

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18 min EMOM

Even- 2 Squat snatch (moderate loads/no misses) 

Odd- 4-6 CTB pull ups or 3-5 Bar muscle ups or 4 kneeling 

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

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ENDURANCE

A. Back squat, 5,4,3,2;rest 2-3 min

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For time:

10 Burpees

20 Wall ball

10 Burpees

30 Wall ball

10 Burpees

20 Wall ball

10 Burpees

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