April 1, 2019

CROSSFIT
Strength
Clean Pull (3X3 @ 95% with 6 Second Eccentric)
EMOM
Clean (EMOMX15 @ 75%)
Focus on FORM and CONSISTENCY 💪
Conditioning
Cardi-yo! (AMRAP – Reps)
12 Minutes:
20 Situps
20 Jumping Split Squats
20 Burpees

SWEAT
Strength
Deadlift (3X3)
Deadlifts are a foundational functional movement. Spend 10 minutes working with your coach on proper form to strengthen your posterior chain! 💪
Conditioning
Cardi-yo! (AMRAP – Reps)
12 Minutes:
20 Situps
20 Jumping Split Squats
20 Burpees

YOUTH WEIGHTLIFTING
Snatch
Snatch Pull
Jerk
Back Squat
Core Circuit
5 Rounds:
30 second plank hold, 30 second rest.

Start with no weight and add to back each round if able.
Core Circuit
5 Rounds:
30 second plank hold, 30 second rest.

Start with no weight and add to back each round if able.