05202019

CROSSFIT

(Week 2)

A. Three position squat snatch up to 80% 1RM (above the knee, below, floor)x5 complexes; rest 2 min

3RFT: (10 min cap)

14 Power clean 135/95#

12/8 Strict Pull ups or 8 Bar muscle 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 3)

A. Front squat, 4,4,2,2; rest 2-3 min

4RFT:

12 Alt goblet lunges (light loads)

16 Lateral plate jumps

Run 400 m

Supine twist

:30 sec couch