CROSSFIT
*Load Week
Strength
Bench Press
4 x 8
*same weight as last week – across
– superset w/ –
Quadruped Around-the-worlds
4 x 3 trips per arm
*yellow mini band
Metcon
E2MOM for 10 Minutes
200m Run
10 Wall Ball 20/10, 14/9
RX+ 15 Wall Ball
*must be able to get all work done in 2 Minutes – 10 Burpee Penalty after WOD for every round not completed in 2 minute time frame
COMPETITION
4 Rounds NFT:
10 HK Landmine Press / side
10 Inverted Row
2 Bottoms UP TGU / side
*WEEK 2 of our TGU progressions. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then progress to heavier standard TGUs over the next 8 weeks.
LEANX
Death By:
Split Squats/Leg
3, 6, 9, 12, etc…
*Once completed, you must do 10 Quick Mtn Climbers EMOM until EVERYONE is done
-then-
Every 4 Mins x 3 Sets:
200m Run
20 DB Thrusters
-then-
Every 4 Mins x 3 Sets:
200m Run
20 DB Snatch
BOX NEWS
- Bring a Friend Day – Thursday 21st
- Sam’s Going Away Party Friday 22nd – NO 5:30 pm Class! We will provide the Meat and Drinks – please bring a side dish or snacks
- Strongman Sunday the 24th w/ Cam Cam the Strongman!
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