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