CROSSFIT
*Deload Week
Skill
Alt KB Complex
6 Minute EMOM
4 Suitcase DL
4 SA RKBS
4 SA Snatch
4 SA OH Lunge
*should take appro. :30 to complete complex
**Keep light – Use as warm up to the Thruster
Strength
10 Minutes to Build to a Moderate
Thruster
*these start from the ground. Power clean the rep, reset your feet then begin their thruster. Its not a rep if you have to move your feet once you’ve begun your Thruster
COMPETITION
3 Rounds of:
30s Bretzel / side
6 Side Lying Windmills
8 HK Landmine Press / arm
10 Prone Plate Presses
LEANX
A. 6 Min EMOM:
1. Hanging Knee Circles
2. SA KB High Pull (30 Sec/Arm)
B. 4 Min AMRAP
5 Med Ball Push Ups
10 Med Ball Reverse Lunges
15 Med Ball Toe Taps
Rest 2 Mins, then Repeat
C. Cash Out:
3 Sets:
30 Sec Forearm Plank
30 Sec Side Plank (L)
30 Sec Side Plank (R)
30 Sec Rest
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