Coop taking advantage of rest days; leading the pack. @fullrangecrossfit
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De-load week continues. . .
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Weightlifting:
A. Snatch up to 7 singles between 78-83%
B. Power clean + push jerk ; Emom x 14 minutes x 1 rep @80%
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Conditioning:
Afap
50m OH walking lunge 45/25
50 push-ups
50 heavy wall balls
50 pull-ups
50m OH walling lunge
Into, 3 rds of
400m row
10 shoulder to overhead 185/123
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Becomplete:
1. Reverse hyper 4×15 @25% of your 1Rm back squat
2. 10 rds. :10 wall press threw + 10 hang afap squeezes (in hollow position) *wall press thee … lay flat on stomach head down arms above head pressing through the wall
3. 6 min clock ; rotating through split hold positions. Never shorter than :15 for a bold and never longer than :30
4. Waiters carry – 40′ x 4-5 each arm
5. Db rear flies 4 x 10 reps
6. Crossover symmetry protocol