04012019


CROSSFIT

(Week 3)

A. Squat clean, 2,2,1,1; rest 2 min

B. Weighted strict ring pull ups, 3-4x4; rest 2 min

    - Sub negative pull ups, 2-3x4 sets; rest 2

3 RFT:

14 OHS 115/75# 

16 CTB pull ups or 3-6 Ring muscle ups 

+

:20 sec thread the needle stretch

:20 sec puppy dog

x2

___

ENDURANCE

(Week 4)

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

B1. Reverse V ups with sliders, 10-12x3; rest :30 sec

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

+

For time:

80 Wall ball

80/68 Cal Row

+

:30 sec couch

Banded tricep stretch

Banded lat stretch