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
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