Congrats Team Fiternity on qualifying for the CrossFit Games 2018.
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All:
De – Load Week :
Weightlifting:
A. Snatch + Hang Snatch; to max in <15 min
B. Clean + Hang Clean + Jerk; to max in <15 min
C. Clean Pulls; 10% more than your max clean + hang clean above ; every :90 x 1 pull x 7 sets
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Gymnastics:
10 sets
5 Strict HSPU + :10 Hold
*athletes can choose deficit or weight vest ; depending on their weakness – rest accordingly in between
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Conditioning:
AMRAP 10
5 Power Cleans 155/108
10 GHD Situps
15 wall balls
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Becomplete:
1. Accumulate 180’ Crab Walk *focus is those hips driving towards the ceiling fully with each step
2. KB bottoms up waiters carry ; 30; sections x 6 sets each arm
3. Lunge Positiong single side banded DB press 6-8 reps x 4 sets each side
4. Weighted Plank 3 x 1 min
5. Crossover Symmetry