06032019

CROSSFIT

(Week 4)

A. Squat snatch, 1 EMOM for 10 min@65-75% 1RM

+

4-8 Strict CTB pull ups or 4 Bar muscle ups

8 Devils press (moderate loads) 

Run 400 m

rest 1:30

x3

+

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

+

:30 sec couch

:30 sec half pigeon

:15 sec bar hang

x3

___

ENDURANCE

(Week 5)

A. Back squat 3x3; rest 2-3 min

+

15-12-9

Thruster 95/65# 

Vup

*50 DU after each round  

+

Supine twist

:30 sec couch