May 6, 2019

CROSSFIT
Skill
10 Minutes of Rowing Technique
Metcon
Row – 4 x 1000m (4 Rounds for time)
Row 4 x 1000m, rest 3-5 minutes between efforts
Aim for 4 min rest

SWEAT
Strength
Deadlift (5 x 1)
Building across all 5 sets. Get as heavy as possible. Focus on driving through your heels and dragging the bar up the shins. Keep a flat back and make your hips rise with your shoulders. Try lifting in your socks. Go Heavier than you think you can.
Metcon
CA Police and Fire Games #1(Lite) (AMRAP – Rounds and Reps)
Against a 15:00 Clock:

30 Cal Row(Buy In)
then
15 Wallballs(20/14)
10 Push Ups
5 Deadlifts(155/115)

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (4X3)
Strength
Back Squat (3X5)
Conditioning
Tabata Sled Sprints

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