East, Friday, 04/06/2018

CROSSFIT

*Deload / Reset Week

Strength
12min to Complete:
3 Rounds:

12 Split Stance RDL / side
100m Suitcase Carry (R)
100m Suitcase Carry (L)

Metcon

4 Minute AMRAP

4 H. Power Clean
8 Toe to Bar
12 Box Jump

-2 minute rest-

4 Minute AMRAP

4 H. Power Clean
8 Toe to Bar
12 Box Jump

*Hang P. Clean weight is 40% of Heavy Power Clean from 3.21.18

COMPETITION / EXTRA STRENGTH / GET SWOLE

3 Rounds of:

12 TK Banded Hip Ext
12 Band Pull-Throughs
3x15s GHD Hip Extension Holds

*Testing week is next week, but still increasing volume slightly on these movements due to low impact.

LEANX

 

10 Mins to Complete 3 Sets:

14 SA Ring Row
14 Frog Pumps
12-15 DB Floor Press

-then-

1 Minute AMRAP Burpees
1 Minute AMRAP Cal Row
2 Minute AMRAP Burpees
2 Minute AMRAP Cal Row
3 Minute AMRAP Burpees
3 Minute AMRAP Cal Row