General CrossFit – Sat, Apr 29

XS CrossFit – General CrossFit

Warm-Up

3 Rounds NFT

12/9 cal AB

8 RDL

7 muscle cleans

6 front squats

Weightlifting

Clean Complex

15 minutes find heavy Complex of

Power Clean + Hang Power Clean + Squat Clean

Into

EMOM 8 min

1 complex @ 80-85 %

Strength – All

Single Arm Dumbbell Row

3 sets of 10 each arm – single arm DB row

Single arm DB Upright row (3 x8)

8 each side

Supine Tricep Extensions (3 x 8)

On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out.