08062018

CROSSFIT

(Week 1) 

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

     Group 2- Bar muscle up tech (10 min)

     Group 3- Bent over supinated barbell rows, 10-12x3; rest 2 min

B.  Squat snatch, 1.1x3; rest :20 sec/rest 2 min

+

7 To 1

Power clean 155#/105#

Bar muscle ups * sub CTB pull ups or hard ring rows

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

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ENDURANCE

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

+

2-4 Strict pull ups (sub kneeling)

12 Unbroken wall ball ahap

14 Ab mat sit ups

rest 2 min

x4

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