CROSSFIT
*Deload / Reset Week
Strength
12min to complete,
3 Rounds:
7 Turkish Sit-ups (R+L)
15 Banded Glute Bridges
12 KB FR Split Squat (R+L)
*Across. 3s neg on split squat
Metcon
5 Rounds for time of:
5 Tuck-Ups
10 SA RKBS (53, 35)
15 Thrusters (45, 35)
*10min cap. 5 right then 5 left on RKBS
COMPETITION / EXTRA STRENGTH / GET SWOLE
Pause Power Clean (Hip)
4×3, across, light.
*Pause in power pos for 2s, and then in catch pos for 2s. Goal is staying light, fast, and owning the positions you hold.
Back Squat
2×10, across, light
SL Hip Ext
2×15 / leg, foot on 20″ box
*Testing week is next week so dropping volume and staying light
LEANX
A. 8 Min AMRAP:
12-15 Alt DB Press/Side
12-15 Barbell Bent Over Row
15 Reverse Lunges/Side
B. Every 2 Mins for 10 Sets:
10 Box Step Ups
10 Sit Ups
10 Burpees
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