East, Friday, 05/18/2018
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
RDL
3×10 across
*Leave 2-3 reps in the tank
-ss w-
SA Front Rack Carry
3x100m/side
Metcon
7 Minute AMRAP
5 Pull Ups
7 BBJO 24″, 20″
9 Wall Balls 20,10 14,9
COMPETITION
3 Rounds:
10 Single Leg Goblet Squat (R)
10 Single Leg Goblet Squat (L)
30s False Grip Hang (rings)
*Rest as needed between movements and sets.
-then-
Air Bike Intervals
5 Rounds of:
30s Max Cal Air Bike
90s Rest
LEANX
4 Sets:
90 Sec to Complete:
10 Weighted Reverse Lunge from Deficit/Side
ME Tricep Extensions
-rest :30 between sets-
-then-
3 Min AMRAP x 5
21-15-9
KB Thrusters
RKBS
Lateral Hops over KB
-rest 2:00 between sets-
BOX NEWS
- Team Triple 3 – Grab two of your gym buddies and come knock out Regionals Triple 3