New Albany, Monday, 04/30/18

CROSSFIT

*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week. 

Strength
DB Tempo Bench Press
3×10
(3s ecc, 2s iso)
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Supine Ring Rows
3×10
(3s ecc, 2s iso)
*increase angle

Metcon
10min AMRAP
6 Pull-ups
12 SA DB Push Press (6/side, 50, 35)
24 DB Deadlifts (50, 35)
*Rx+ = C2B

COMPETITION

A. Snatch Warmup – Same skill work as two weeks ago. 

B. Pause Power Snatches
5×3
*Pause for 2sec:
-Below knee
-Above knee
-Power Position
-Then catch

C. Double KB Front Rack Squat
3×6 (3s neg, 2sec pause, 1 sec up

LEANX

A. For Time:
10-1
Tuck Up + Bench Dips

B. 20 Min EMOM:
1. Wall Balls
2. Med Ball Toe Touch
3. Med Ball Reverse Lunges
4. Burpees over Med Ball

 

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