05062019

CROSSFIT 

(Week 8/Deload)

A. Three position squat snatch up to 75% 1RM (above the knee, below, floor)x5 complexes; rest 2 min

3RNFT:

14 Power snatch 95/65#

7 Bar muscle ups/Strict pull ups/14 CTB kipping

18/12 Cal Bike

rest 1:30

 :30 sec couch

:30 sec half pigeon

:15 sec bar hang

x2

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ENDURANCE

(Week 1)

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

12 Alt front rack lunges 45/25#

14 Alt plank marches

Run 400 m@85-90%

rest 2 min

x3

Supine twist

Upward dog/Downward dog complex

x3