April 11, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning
30 Minute row challenge (Distance)
15 Rounds:
:30 Sprint
:90 Recovery row

ENDURANCE
Partner Tri (Time)
Teams of two:
Run 1 mile
Row 2000 meters
Assault Bike 3 miles
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg
Hand Release Push-Up – 2:00 Challenge (AMRAP – Reps)
Max Effort Hand Release Push-Ups in two minutes.

WEIGHTLIFTING
Skill
Clean long pull + Tall Clean (5x(1+1))
Weightlifting
3 Position Clean (High hang, knees, floor) (Work up to a heavy, but technically sound, single )
Strength
Offset Single Leg RDL
Hold a dumbbell in the hand opposite of the leg that is on the floor – FOCUS on keeping your hips square to the floor
You should be keeping your lats and back tight, hinging at the hips. You should NOT be “reaching” for the floor with your dumbbell.

BARBELL
TBD

KIDS
TBD

Leave a Comment