04302019

CROSSFIT 

(Week 7/Mixed)

A. Strict weighted CTB chin ups, 1-2x4; rest 2 min

*sub supinated barbell rows, 6-8x4; rest 2 min

12 min amrap:

12 Power snatch 95/65#

10 Kipping pull ups

44 Du’s

12 Power snatch 125/85#

10 CTB pull ups

44 Du’s

12 Power snatch 145/105#

10 Bar muscle ups

44 Du’s

 :15 sec thread the needle

:30 sec half pigeon

x2

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ENDURANCE

(Deload) 

A. Bosu ball plank knee tucks, 8-10x4; rest 1 min

200 Single unders

Row 1k

Run 800 m

200 Single unders

Calf achilles stretch

Supine twist

:15 sec glute bridge hold

x2