04082019

CROSSFIT

(Week 4)

A. Above the knee squat cleanx1/below the knee squat cleanx1; rest 1:30 minx4 complexes

B. Weighted strict ring pull ups, 4-5x4; rest 2 min

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

8 min amrap:

8 Power snatch 125#/85#

12 Toes to bar

+

:20 sec thread the needle stretch

:20 sec puppy dog

x2

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ENDURANCE

(Week 5)

A. Back squat, 2,2,2,2; 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 :45 sec

+

For time:

100 Wall ball

Run 800 m

+

:30 sec couch

Banded tricep stretch

Banded lat stretch