08272018

CROSSFIT

(Week 4)

A.  Group 1- Strict weighted CTB chin ups (supinated grip), 4-5x4; rest 2 min

    Group 2- Bent over supinated barbell rows, 8 repsx4; rest 2 min

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For time: (12 min cap) 

9 Squat snatch@65-70%1RM

6-9 Bar muscle ups (sub 6-10 CTB or kneeling pull-ups) 

6 Squat snatch@75-80% 1RM

6-9 Bar muscle ups

3 Squat snatch@85-90% 1RM

6-9 Bar muscle ups

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

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ENDURANCE

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

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4 RFT:

20 Wall ball

14 Burpees  

Run 400 m

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B. Bulgarian split squat, 6-8x3-4 sets; rest 1 min