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
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