East, Wednesday, 04/25/2018

CROSSFIT

*Load Week – Volume, pace, and intensity will increase this week.

Strength
Back Rack Lunge
3×12 / side
*Across. Same load as wk 1
-ss w-
Banded 3 Pos Glute Bridge
3×10 Per Position

Metcon
For time:
3 Rounds

200m Run
5 Suitcase DL (L)
1 D&B Suitcase Carry (L)
5 Suitcase DL (R)
1 D&B Suitcase Carry (R)
15 Burpee Over KB
10 V Up

*KB Weight 53, 35
**15 Minute Cap

COMPETITION

4 Rounds:
10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl
*Increasing volume. Same load as last week. Pick a light band that will allow you to keep constant tension for the 30s. Roughly 30-45sec rest between movements.

WEIGHTLIFTING

Clean
8 x 2

Clean DL + Clean Pull @ 105%
(1+1) x 2 x 4

LEANX

A. For Time:
10-1 of:
Split Squat/Leg
Push Up

*20 Sec Hollow Body Hold after each set*

*RX+: 35/26 Weighed Split Squats

B. 5 Rounds for Time:
5 SA RKBS
5 SA Hang Power Clean
5 SA Front Squat
10 SA Front Rack March