New Albany, Monday, 01/15/18

CROSSFIT
*Base Week*

Correctives / Activation
2 Rounds:
20 Deadbugs
5 Quadruped Hip CARs /side
5 SA KB Front Squats /side

Weightlifting
Clean Complex
Every :90 for 5 sets
3 P. Clean + 2 Jerks

Metcon
7 min Ascending Ladder
1, 2, 3, 4, 5, 6…..
Thrusters (115, 75#)
*20 Double Unders after each Round
RX + (155, 110)

COMPETITION

A. Snatch Deadlift
5 x 3 @ 85%

B. Snatch Balance
4 x 4
*At a moderate weight, the focus is skill not strength

LEANX
30 Min EMOM:
1. Rig to Wall Bear Crawl
2. KB Suitcase Hold (30sec/side)
3. ME Cal Row
4. KB Plank Taps
5. Battle Rope Jumping Lunges
6. Rest

BOX NEWS
Grab your friends and family to WOD with you this Thursday, 1/18 for Bring a Friend Day! Friends and drop-ins are free during all class times.