Monday, 052217

Team CrossFit Free

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Regionals: Rest / Recovery

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2018:

De-load week

A1. Speed Deadlifts – emom x 10 min x 3 reps @55-60%. 

A2. Bounding work – athletes choice. Suggested triple – forward bounding 

***a2. Done in the minute before next minute starts for a1 

B. Running Clock

1 rd of; 

1k run 

50 Russian kb swings 70/53

25 burpee box jump overs 30/24

Rest 5 min

1 rd of 

50 cal bike 

50 ghd sit-ups 

50 clean and jerks 95/63
Assistance Work:

1. db bent over double rows 10-12 rep x 4 sets 

2. 2 rds of 35 pvc dislocates, 12 inverted scAp squeezes , 1:30 stretch each pec doorway stretch 

3. Bike work : 2:45 hard. Rest 2 min x 5 rds 

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