New Albany, Monday, 01/14/18

CROSSFIT

*Deload Week
Strength
Front Squat
5 x 3
*across @
85 – 90% of 1RM

Metcon
10 – 8 – 6 – 4 – 2
Power Cleans (115, 75#)
Burpee Box Jumps (24, 20″)
RX+ (155, 110#)

COMPETITOR / EXTRA STRENGTH

Weightlifting Test
15min to work to a
Max Power Clean
*Keep good / realistic form.

LEANX
A. Movemont Flow
2 Rounds:
2 Laps
10 Trunk Twists
10 Heel Drops
10 Mtn Climber to Hip Rocker
10 90/90 Transitions
10 Sec Tabletop Hold

B. 4 Min AMRAP:
14 SA DB Thrusters
7 Burpees over DB
-Rest 2 Mins, Repeat-

C. 4 Min AMRAP:
10 DB Hang Power Snatch
20 Walking Lunges
-Rest 2 mins, Repeat-

D. 100 Air Squats
*Every 15 secs, 10 lateral line hops*