Monday, June 1st 2020
HV Tribe CrossFit – CrossFit
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 Snatch@1×50/35lbs
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
