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CROSSFIT 

(Week 8/Deload)

A. Three position power clean, (above the knee/below/floor) up to 75% 1RM; rest 2 minx5

+

4RNFT:

10 Hang power clean 135#/95#

20 Sit ups

40 Du’s

+

Three way banded hamstring stretch

:20 sec supine twistx2

:20 sec couch

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ENDURANCE

(Week 1)

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

B1. Reverse V ups with sliders, 10-12x3; rest 1 min

B2. Alternating foot touch in crab position, 10-12x3; rest 1 min

+

8 min amrap:

8 CTB pull ups

16 Wall ball

+

:30 sec couch

Banded tricep stretch

Banded lat stretch