030521019

CROSSFIT 

(Week 7/Mixed)

A. 3 Position power clean up to 70% 1RM; rest 2 minx5 complexes

B. 30-20-10 Sit ups

+

10 min amrap:

12 Box jumps 24/20”

10 Deadlift 225/155#

12/18 Cal bike

+

Three way banded hamstring stretch

:20 sec supine twistx2

:20 sec couch

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ENDURANCE

(Week 8/Deload)

A. Kipping tech work 10 min or CTB barbell pull ups, 8-10sx3; rest 2 min

+

12 min amrap:

8 Power clean 135/95#

4-8 Strict pull ups

16 Sit ups

+

:30 sec couch

Banded tricep stretch

Banded lat stretch