05292019

CROSSFIT

(Week 3)

A. Front squat, 5,5,5,5@75% of 5RM from 5/15; rest 2 min

4RFT:

6 Hang power clean 135/95#

10 Alternating front rack lunges 135#/95#

8-14 Toes to bar

 :30 sec couch

:30 sec half pigeon

Calf/achilles stretch

x2

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ENDURANCE

(Week 4)

A1. 20 Drunken mountain climbers; rest :20 sec

A2. 12 Vups; rest 1 min

x4

Row 750 m

rest 3:30

x3 (repeatable splits)

B. Banded clam shells, 10x3; rest 1 min