Monday, March 27th

 

You all have just completed five weeks of physically and mentally challenging training and competing. This week will be a chance to restore, so while training will be posted, we strongly encourage you to keep your intensity low to moderate. Please do not add any unnecessary volume. You need to be feeling fresh going into the next training cycle, which begins Monday, April 3.

T-Rex Does 16.4 -CrossFit Ground Up

Performance 

A) 3 sets of:
Clean and Jerk x 2-3 reps
Rest 2 minutes

Use this as practice and warmup to the weight you want to begin “B” with.

B) Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Row at a pace that feels between 75-85%. Score is the total load lifted over the 6 sets.

Competition

A) 5 sets of:
Squat Clean + Split Jerk x 2-3 reps @ 80%
rest 2 minutes
Drop each rep and quickly reset

B) 6 minute AMRAP
1,1,2,2,3,3,4,4,5,5,6,6…
Strict Handstand Pushups
Clean 165/115
(1-2 abmats is ok or scale with L-Seated dumbbell press. Use a 3″ deficit on the SHSPU if they are easy for you. Squat or power clean is acceptable)

Rest exactly 3 minutes before “C”

C) 6 minute AMRAP
1,1,2,2,3,3,4,4,5,5,6,6…
Kipping Dips
Deadlift 225/155

(Rings or parallell bars. Shoulder below the elbow)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531