CrossFit Kirrawee - 280616

a. Balanced Strength 8 minute AMRAP with technique focus

10 x Rear Foot Elevated Split Squats *add weight if possible

10 x Single Leg KB Deadlift *perform 10 on each side, focus on a slight bend in the front leg.

 

b. E4MO4M for 16 minutes

6 x Back Squats @ 75% of testing week

8 x KB Step Ups each side (2 x 12kg for ladies/2 x 16kg for gents)

10 x Wall ball (7kg/10kg)

12 x Pistol Squats *band if needed

 

c. For time: 12 - 9 - 6

Power Cleans (40kg/60kg)

Box Jumps

 

d. Accessories

20 m Heavy Sled Push

10 x GHD Back Extension

3 sets

 

e. Extras

4 x Deficit Deadlifts *1 Plate deficit

8 x Glute ham raise

3 Sets