Tuesday – 4-03-18
Warm up: 2 rounds
5 slow strict T2B
50 ft lunge, lunge, squat
10 jumping squats
Skill: Butterfly Pull Ups
work on technique – 5 min
Tabata Butterfly PU’s
* goal to get consistent 3-4 unbroken
Tabata Hollow Rocks
Workout:
100 Double Unders
80 Burpees
60 Wallballs
40 Box Jumps
60 Wall Balls
80 Burpees
100 Double Unders
80 Burpees
100 Double Unders
Thursday – 4-05-18
Warm up: 2 rounds
20 PVC Pass throughs
GHD Shoulder Stretch/band stretches
5 PU negatives
Skill: Bar MU’s
low bar work
Assisted Bar MU’s
EMOM 12 min
first 6 min – 1-2 Bar MU’s
second 6 min – 5 big C2B
Workout:
3 min to complete:
10 HSPUs
10 OHS @ 63#
if you make it…min 3-6 complete:
12 HSPUs
12 OHS @ 63#
if you complete it…min 6-9 complete:
14 HSPUs
14 OHS
Keep going until you can’t complete the work in the given 3 minute window
CrossFit Havoc 