CROSSFIT
*Maintenance / Performance Week*
Strength
Front Squat
2×5 across
2×3 across
*leave 2 reps in the tank each set
Metcon
7 min AMRAP
20 V Ups
16 DB Snatch (50, 35#)
12 HRPU
COMPETITION
A. Complete w/ Warmup
2 Rounds
5 Hip Cars (Each SIde)
10 Cossack Sqats
2 x 10 sec Goblet Squat Hold
B. EMOM x 8
Odd) 10/7 cal Ski Erg + 1 – 2 Muscle Ups
Even) Rest
*Goal here is get some muscle up practice under fatigue, but these could come up in 18.3 so dont tear your hands
LEANX
A. Strength:
6 Min to Complete:
30-20-10
DB RDL
DB Split Squat/Side
B. 25 Min EMOM:
1. 100m Run
2. Battle Ropes
3. Cal Row
4. RKBS
5. Med Ball Sit up to wall
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