05/04/2016

Posted: May 3, 2016 in Uncategorized

26 2 CrossFit – CrossFit

Warm-up (No Measure)

Leg lowering off rig or post 2 x 10 / side

Elevated pigeon pose off 20′ box 2:00 / side (stay active)

Warmup:

2 x 15 jumping jacks. 50m side skip shuttle. 15 good mornings PVC. 50m forward run shuttle. 15 ankle roll outs each way.

Steady and smooth.

Deadlift (4×6)

Deadlift

4 x 6 @ + 5 #’s to last week’s weight. 1 x AMRAP @ same weight

Suggested WU as follows: 5 @ 55% – 5 @ 65% – 3 @ 75% (all off 5RM)

Accessory Work:

4 x 8 Single Leg KB Deadlifts @ + 5-10#’s to last week. RPE @ 5/10 (medium weight)

4 x 12 Pendlay Row @ same weight or +5#’s to last week. RPE @ 5/10 (medium weight)

Rest as needed between sets. NOT FOR TIME.

***Cool down

2 rounds of: 5 4-Point Air Squats. 10 toe touches per side.

Soft ball smash for hamstrings off 20′ box 2:00/side

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