Friday, May 29th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A.General
E30sOM x 6mins
1- plank up downs
2- 5/5 single leg Glute bridge
3- 10/10 side plank + leg raise
B. Mobility/Specific
60s Reverse plank + forward shift
C. Specific
AMRAP 3mins
5 broad jumps
10 Bent over rows
15 Pause air squats
Weightlifting
A: Metcon (Time)
5 rounds
9/side Renegade DB rows 2 x 50/35lbs
6 Hang Squat Clean @155/105
1min: Plank knees to elbows
DEKA AT HOME Partial
5 rounds
9/side Renegade DB rows @ moderate
8-12 DB Hang Squat Clean @Heavy*
1min: Plank knees to elbows
* Sub with KBS + Goblet Squat if there’s no BB and you have a KB
DEKA AT HOME Zoom
5 rounds
9/side Renegade DB rows @ moderate / Single arm Towel or table body rows
6 Hang Squat Clean @185/125lbs / 8-12 Front loaded squat
1min: Plank knees to elbows
* Sub with KBS + Goblet squat there’s no BB and you have a KB
Metcon
B: Metcon (5 Rounds for time)
E(4)MOM x 5
21 GHD Sit-ups
15 Cal Bike
9 Power Snatch @155/105
DEKA AT HOME Partial
E(4)MOM x 5
21 DB weighted Straight leg Sit-ups / Straight leg Sit-ups
15 Cal Machine
18 Alternating DB snatch @50/35lbs
DEKA AT HOME Partial
E(4)MOM x 5
– 21 GHD sit-ups / DB weighted Straight leg Sit-ups / Straight leg Sit-ups
– 15 Cal Machine / 400m Run / Jumping lunges
– 9 Power snatch / 18 Alternating DB snatch @50/35lbs / 18 Alternating, single arm/leg, RDL object snatch
Accessory
Metcon (No Measure)
Mckenzie Press
