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Tuesday April, 28

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CrossFit
Fitness
A. Power Clean
Find a 2RM for the day

B. AMRAP in 12 minutes
6 Sumo Deadlift Highpull
6 Push ups
60 Single Unders

Competitive
A. Full Clean
Find a 2RM for the day

B. AMRAP in 12 minutes
6 Power cleans 95/65
6 Ring dips/ Matador Dips
30 Double Unders

Optional
Rowlov (Day 7/8)
8 x 400m
1:2 work:rest

Weightlifting
Clean
work to a 2RM
drop 20 to 30lbs and complete 5 sets of 3, each rep of each set within 20 seconds of the last.

Clean Pull
100% of Clean 5 sets of 3 reps

Regionals
Squat Clean Triples
Work up to a heavy Triple Squat Clean. Like the Snatch Doubles yesterday, the goal is high volume at heavy loads. Work up and get 3-5 “Heavy” sets in as you work up to a max triple. Rest 2-3 min between heavy sets. Do these reps as singles, but get three done quickly.

15-12-9-6-3
Muscle Ups
45-36-18-12-9
Pistols (Alternating legs)

Rowing (Day 7/8)
8 x 400m
1:2 work:rest

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