East, Tuesday, 05/15/2018

CROSSFIT

*Base Week – We are now in month 2 of our 3 month cycle. This week will we start Back Squats, Barbell Bench Press, and keep the RDL (just without tempos). We will be doing these movements for the next 8 weeks in various reps and sets, so focus this first week is getting perfect form, not how much weight can I put on the bar – you have 7 more weeks for that 😉 

Strength

6min Alt EMOM:

Odd: 30s Tempo Chin-ups
Even: 30s Tempo Ring Dips

Metcon

16 Minute EMOM
:40 on/:20 transition

1. Assault Bike
2. HK Med Ball Rotations
3. Heidens
4. Battle Ropes

COMPETITION

5min Jump Rope

-then-

6min EMOM:
5 Depth Drops (12″ box, pause for 3 sec in the landing position)
*We’ll be building through plyometric progressions during our next cycle. Plyometrics use a ton of tendon and ligament strength along with coordination and thus take a long time to develop. Even the best athletes can get benefits out of working technique on depth jumps.

LEANX

For Time:

50 Burpee Wall Balls

-Rest 2 Mins-

50 Box Jump Overs

-Rest 2 Mins-

50 KB Squat Cleans