11262018

CROSSFIT

(Week 1)

A  Three position power snatch (above the knee, below the knee, floor) up to 70% 1RM; rest 1:30x5 complexes  (work speed and positions)

+

2-6 Ring muscle ups (sub Strict CTB Chins)

8 Squat snatch 125/85#

12 Vups  

rest 1 min

x3

+

Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

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ENDURANCE

(Week 2)

A. Back squat, 5x5; rest 2 min

+

40-30-20 Cal row

20-15-10 Thruster 95/65#

Banded leg abductions 5 each sidex3; rest 1 mim