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)
*Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Farmer Carry
3x100m
*Increase load from weeks 1 & 2.
Metcon
4min AMRAP:
10 Deadlifts (115, 75)
12 Burpees Over Bar
-2min rest-
4min AMRAP:
6 Hang Power Clean (115, 75)
8 Burpees Over Bar
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
A. 1 Round every 2 Mins for 3 sets:
10 SA Ring Rows/Side + ME DB Floor Press
B. 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 Bwd Walking Lunges
BOX NEWS
- 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.
- Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm
Leave a Reply