05132019

CROSSFIT

(Week 1)

A. Three position squat snatch up to 78% 1RM (above the knee, below, floor)x5 complexes; rest 2 min

7 min amrap:

7 Clean and jerk 135#/95#

14 CTB pull ups or 7 Strict pull ups

B. OHS, 3x3 (light loads/perfect positions); rest 1:30

+

 :30 sec couch

:30 sec half pigeon

:15 sec bar hang

x3

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ENDURANCE

(Week 2)

A. Front squat, 3,3,3,3; rest 2-3 min

12 min amrap:

10 Dumbbell step overs 45/25

12 Russian V tuck twist

18/12 Cal bike

Supine twist

:30 sec couch