Thursday, April 18th, 2019

CrossFit

A1) 8x 2 Hang Clean + 3 Push Jerk

B1) SA Kneeling DB Press 3x6ea side

B2) Reverse flyes 3x10

 

“Helen”

3RFT

400m Run

21 KB Swings 1.5/1

12 Pull Ups

RCFLV
Thursday, April 18th, 2019

Burn

Phase 1:  7min AMRAP

100m Run

10 BB Good Mornings

20 Plank Shoulder Taps

 

Phase 2: E3Mx4

10 Sumo Deadlift

12 SA Kneeling DB Press *total

6+6+6 Bent Over M+T+Y

 

Phase 3: 3RFT

400m Run

21 KB Swings 1.5/1

12 Pull Ups

RCFLV
Wednesday, April 17th, 2019

CrossFit

A1) Back Squat 2-4-6-8-6-4-2

*build from 60% at 2 reps to 75% at 8 reps (or 75% RPE) and hold 75% while climbing back down to 2 reps

B1)  3x8 ea side DBL DB Front Leg Elevated Reverse Lunges  

B2) 3x10 V-Ups +20 Hollow Rocks

 

 12min AMRAP

9 Back Squat 185/125 (from rack)

12 HSPU

9 T2B

RCFLV
Wednesday, April 17th, 2019

Burn

Phase 1: 9min EMOM

1)     40 DU/60 Singles

2)     12 Jump Squats

3)     20 Hollow Rocks

 

Phase 2: E3Mx4

10 Back Squats

12 V-Ups

16 DB Reverse Lunges

 

Phase 3: 10min AMRAP ladder *add 2 reps every rd

2 Back Squats 135/95 *from rack

2 T2B

RCFLV