13/05/16

A. 15 minutes of Split Squats for Strength, 8 reps x 4 sets @ Challenging Load, Rest as Needed Advanced: BB Rear Foot Elevated Split Squats (RFESS) Intermediate: DB RFESS Beginner: Split Squats @ Bodyweight (assisted if needed) B. “What’s your Y?” – 8 Rounds for Time 10 Power Cleans 10 Front Squats 10 Push…

11/05/16

Ankle and Hip Warm Up A. Back Squats every 3 mins @ Challenging Load 0-3 mins: 8 reps 3-6 mins: 6 reps 6-9 mins: 4 reps 9-12 mins: 2 reps B. 15 minute AMRAP Partner You Go, I Go: Thruster (@ 40kg/30kg) and Burpee Ladder Partner 1 = 1 thruster 1 burpee Partner 2 =…

06/05/16

A. Split Jerk Tech 15-20min CrossFit – build to heavy double Balance – do triples @ light/moderate weight B. For Time 30 Cal Row 30 T2B / Knee Raises 30 Power Cleans @ 60kg/40kg 30 Box Jump Over @ 24″/20″ / Step over or Step Ups

05/05/16

A. EMOM x 8min CrossFit – Squat Clean, Hang Squat Clean, Hang Thruster, Jerk/Split Jerk Balance – 2 Front Squat, 1 Thruster, 1 Push Jerk B. 3 Rounds for Time 10 C2B Pull Ups / Pull Ups / 15 Ring Rows 20 Burpees 30 Cal Row 40 Double Unders / 120 Single Skips

04/05/16

A. Ring Muscle Up Technique – 15min – false grip, transition work, kipping B. 4 Rounds for Quality Single-Arm DB Row x 8-10 reps each arm @ 2111 Rest 45 seconds KB Halo – 5 reps one way, 5 reps the other way Rest 45 seconds 10 Strict hanging T2B/Knee Raises Rest 45 seconds 3…