12102018

CROSSFIT

(Week 3)

A  Three position power snatch (above the knee, below the knee, floor) up to 78% 1RM; rest 1:30x5 complexes  (work speed and positions)

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10 min amrap:

10 Power snatch 135/95#

5 Ring muscle ups (Sub 5 Strict CTB pull ups or 10 Kipping CTB pull ups)

35 Du’s

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Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

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ENDURANCE

(Week 4)

A. Back squat, 3,1,3,1; rest 2-3 min

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For time:

40 Cal Assault

40 Thrusters 95/65#

40 Cal Assault  

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Banded leg abductions 5 each sidex3; rest 1 mim