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You are here: Home / 4B East / East, Friday, 05/18/2018

May 17, 2018, casebelcher, Filed Under: 4B East

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

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