Monday, June 1st 2020

31
May

Monday, June 1st 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM x 3 @increasing intensity + nose breathing

-10/8 Cal Machine/30 Mountain climbers

-30 Single unders

B. Mobility

Lat stretch on floor

5 repetitions/side

https://www.youtube.com/watch?v=QVvdOWh74_4

C. Specific

1 round:

30s Single arm press

30s Squat hold

30s Juming airsquats

Weightlifting

A: Clean and Jerk (7 x 4+1)

E(2)MOM x 7

Set 1: 4+1 @62%

Set 2: 4+1 @72%

Set 3: 4+1 @80%

Set 4 and 5: 3+1 @85%

Set 6 and 7: 4+1 @75%, TNG

DEKA AT HOME Zoom

E(2)MOM x 8

6-8/side front loaded bulgarian split squats

*In remaining time athletes perform seated DB/object press

DEKA AT HOME partial

Bar/PVC/Odd object Clean and Jerk


E2MOM x 8

4+1

*In remaining time athletes perform seated DB/object press

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 21minutes

8 Burpees

10 Alternating DB [email protected]×50/35lbs

200m Run
DEKA AT HOME Partial/Zoom

Amrap 21

8 Burpees

10 Alternating DB Snatch/ single leg RDL object GTO

200m Run/80 Double unders/Single unders/Lateral hops

Accessory

Metcon (3 Rounds for reps)

Core strength

Weighted Toe Touches

3 x max reps in 60 seconds

Rest 2 minutes