CROSSFIT
(Week 4)
A. Clean and jerk, 6 moderate singles (no misses); rest as needed
+
5 min amrap:
5 Bar muscle ups or 10 CTB pull ups or Ring rows
9 Power snatch 95/65#
rest 5 min
5 min amrap:
35 Du’s
9 Thrusters 95/65#
+
Three way banded hamstring stretch
:20 sec supine twistx2
10 Glute bridgesx3
___
ENDURANCE
(Week 5)
A. Front squat, 3x3; rest 2-3 min
+
40-30-20-10
Wall ball
Du’s
+
:30 sec couch
Banded tricep stretch
Banded lat stretch
