10162019

CROSSFIT

(Week 7/Mixed)

A. Strict ring pull ups, 2-3x4; (weighted if possible) rest 2 min

Sub- Kneeling pull ups, 4-6x4; rest 2 min

+

10 min amrap:

4 Bar muscle ups (sub 6 Strict CTB chin ups or 12 CTB kipping pull ups)

8 KBS 70/50#

12 Alternating scissors (in the hollow)

48 Du’s

+

Thread the needle stretch

Supine twist

___

ENDURANCE

Teams of two: (split evenly/22 min cap):

Row 2k

40 Burpees over the rower

Row 1k

30 Burpees over the rower

Row 500

20 Burpees over the rower

+

A1. Drunken mountain climbers, 14 altx3; rest :20 sec

A2. Lemon squeezers, 14x3; rest 1 min

10142019

CROSSFIT

*Those who tested the Open Sunday may want to take off or do active recovery aerobic work

(Week 7/Mixed)

A. Strict press, 4,4,2,2; rest 2 min

+

40 air squats then:

16-12-8-4

Toes to bar

Power clean

then:

40 air squats

+

B. Side plank, :30-:45 secx3; rest 1 min between sides

+

Supine twist

Three way banded hamstring stretch

___

ENDURANCE

(Week 8/Deload)

A. Supinated barbell rows, 8-10x3; rest 2 min

+

14 min amrap:

4-8 Strict pull ups

10 Box jumps 24/20”

12 Alt dumbbell snatch 45/25#

14/12 Cal bike

+

Band pull aparts, 10x3; rest 1 min