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
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.
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
Strict Handstand Pushups
(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
(Rings or parallell bars. Shoulder below the elbow)