03182019

CROSSFIT

(Week 1) 

A. Squat clean, 1.1x3 rest :20 sec/rest 2 min

B. Weighted strict ring pull ups, 1-2x4; rest 2 min

     - Sub negative pull ups, 2x4 sets; rest 2

+  (15 min cap)

2-6 Ring muscle ups (6-12 CTB or bent over rows)

8 Power clean 155/105# 

rest 1:30

x3

:20 sec thread the needle stretch

:20 sec puppy dog

x2

___

ENDURANCE

 (Week 2)

A. Back squat, 4-5x4;rest 2 min

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

B2. Alternating foot touch in crab position, 10-14x3; rest 1 min

+

8-1

CTB pull-ups  

8 Wall ball after each set of pull ups 

+

:30 sec couch

Banded tricep stretch

Banded lat stretch