CROSSFIT
*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week.
Strength:
Tempo RDL
3×10
(4s ecc)
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Farmer Carry
3x100m
*Increase load from weeks 1 & 2.
Metcon
2 Rounds
1 Minute ME each station
– Strict Banded Pull Ups
– Hang Power Cleans 95, 65
– Bar Facing Burpees
– MB Russian Twists
*rest :30 between each station
**rest 4 Minutes between rounds
COMPETITION
3 Rounds:
10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl
*Increase load by 5-10 lbs on bench and curl, increase band tension on tricep ext. Roughly 45sec rest between movements.
LEANX
1 Round every 2 Mins for 3 sets:
10 SA Ring Rows/Side
-right into-
ME DB Floor Press
-then-
8 Mins to Complete:
800m Run/Row
AMRAP of
10 Air Squats + 10 KB Squat Cleans
6 Min to Complete:
400m Run/Row
AMRAP of:
10 KB Plank Taps + 10 KB Plank Drag Throughs
4 Mins to Complete:
200m Run/Row
AMRAP of
10 Fwd Walking Lunges + 10 Backward Walking Lunges
BOX NEWS
- Mobility class tomorrow 5.3.18 at 5:30pm with Coach Sam
- The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details.
- Derby Hours 8-10. We will have 8am Weightlifting and then a 9am CrossFit & LeanX class together! no open gym
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