East, Wednesday, 05/09/2018

CROSSFIT

*Deload Week – Next week we will start our new 4 week cycle. On M/W/F we will rotate through Back Squat, Barbell Bench Press, and RDL. No tempo on any movements and all for sets for 10 reps. Focus on good quality movement over having to go 110% on every workout, that way you are fresh and ready to tackle our base week next week. 

Strength

3 Rounds

5 Back Squat @ 40% of 5RM
w/ :03 Ecc & :05 Iso

5 Nordic Curls
w/ :02 Ecc & :02 Iso

Metcon

3 rounds for time

20 Walking Goblet Lunge
30 RKBS
40 Sit Ups
*KB 53, 35

*10 Minute Cap

COMPETITION

2 Rounds NFT: 
8-10 Stationary Dips (use bullhorn rig attachment)
10 Bench Supported SA DB Row (R)
10 Bench Supported SA DB Row (L)
10 DB Curls (curl with both arms at the same time) 
*Only 45sec rest between movements.

 

LEANX

6 Min AMRAP:

12 DB RDL
12 DB Push Press
12 DB Tricep Extensions

-then-

20 Min EMOM:

1. 100m Sprint
2. Ropes
3. Plate GTOH
4. Hops to Plate