02112019

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

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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