06182019

CROSSFIT

(Week 6)

A. 30- 50 Toes to bar for time (8 min cap)

or

A. L sit on the paralettes, max timex3; rest 2 min

+

Row 2k for time (record 4 digits)

+

:10 sec table top stretchx3

Three way banded hamstring stretch

___

ENDURANCE

(Week 7)

A. Chin ups, max unbroken (-2)x4; rest 2 min

or

A. Negative chin ups 2 repsx4; rest 2 min 

+

12 min Amrap:

Run 400 m

12 Power clean 135/95# 

10 Dumbbell STO 45/25# 

:10-:15 sec bar hang

:15 sec thread the needle stretch

:10 sec locust or boat pose

x3

06172019

CROSSFIT

(Week 6)

A. Squat snatch, build to a max 20 min

+

8 Min Amrap:

10 power snatch 115/75# 

5 Bar muscle ups or 7 Strict CTB pull-ups (sub 10 Kipping CTB)  

+

:30 sec couch

:30 sec half pigeon

:15 sec bar hang

x3

___

ENDURANCE

(Week 7)

A. Bulgarian split squats, 6-8x4; rest :20 sec/rest 1 min

+

4 RFT:

10 BBJO 24/20

10 Russian V tuck twist  

25 Air squats  

+

Supine twist

:30 sec couch

:30 sec puppy dog

x2

06152019

CROSSFIT

(Week 5)

A. Split jerk, 1.1x4; rest :30 sec/rest 2 min

+

Teams of two (split evenly):

Run 1 mile (switch every 400 m)

70 Burpees

60 CTB pull ups

50 Partner med ball sit ups 14#/10# (each toss counts as one so 25 total each)

Run 1 mile

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x2

___

ENDURANCE

A. GHD sit ups, 8-12x4; rest 1:30

B1. Suitcase carry down and back right arm/Suitcase carry down and back left armx4; rest :20 sec

B1. 30-50 Du’sx4; rest 1 min

+

Run or Mini tri prep

_

RUN PREP

Run 2 miles for time

_

MINI TRI PREP

2RFT:

Bike 60 cals

Run 800 m

Row 1k


06132019

CROSSFIT

A. Ring muscle up tech work (12 min)

or

A. Bent over supinated rows, 4-5 reps x4; rest 2 min

+

14 min amrap:

10 Renegade rows

18/12 Cal bike

12 Weighted Russian twist

+

B1. Banded lat stretch :20 secx2

B2. Banded tricep stretch :20 secx2

___

ENDURANCE

A.Barbell hip thrusts, 8x4; rest 2 min

+

Teams of two: (24 min cap)

60 Ring rows

70 Box jumps 24/20

80 Goblet lunges 50/35

90 Sit ups

100 Du’s

Run 800 m with a sandbag together (one bag)

+

Banded lat

Banded tricep

:10-:15 sec sieza sit