New Albany, Tuesday, 08/07/18

CROSSFIT

*Base Week

Weightlifting
10 Minutes to:
Build to a Moderate
P. Snatch Triple

Strength
Deadlift
15 Minutes to:
Build to a Heavy 3
-then-
2 x 2 @ 90%

 

COMPETITION

Death by Air Bike & Burpees + Rope Climb EMOM
Format =
Min 1: 1 Cal Bike, 1 Burpee, 1 Rope Climb (15′)
Min 2: 2 Cal Bike, 2 Burpees, 1 Rope Climb
Min 3: 3 Cal Bike, 3 Burpees, 1 Rope Climb
*Calories and Burpees build, but rope climbs do not. Continue to climb until you can no longer fit the work within a minute. Be cautious on climbs under fatigue. Score is minutes completed successfully + reps in the last minute.

 

LEANX

A. 1/2 Tabata:
Squat Negatives
*During 10 sec rest, hold bottom of squat*

-Right Into-

1/2 Tabata: Jump Squats

B. With a Partner:
3K Row

C. Cash Out:
30-20-10
DB OH Tricep Extension
DB Side Crunch/SIde
Superman