Retrain to Regain (Week 2 of 6) – Day 4

Crossfit Charlottesville – C’ville Strength

S1: Muscle Squat Clean (3 x 3 x 3 x 3 x 3)

S2: Power Clean into Front Squat (1 x 1 x 1)

Set 1: HS

Set 2: 75% of HS

Set 3: 70% of HS
*Aim for 1-2 kg heavier than last week

S3: Clean Deadlifts off Riser (3 x 3 x 3)

*Aim for 1-2 kg heavier than last week

A1: Deficit Pushups (15 x 15 x 15)

A2: Leg Lifts with Hip Raises (10 x 10 x 10)

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

20 Wall Balls (14#/20#)

15 KB Swings (35#/53#)

10 Toes-to-Bar

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