New Albany, Friday, 05/04/18

CROSSFIT

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

Strength
Back Rack Lunge
3×10 / side
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Banded Side Lying Clamshells
3×10 Per Side

Metcon
12min Partner Relay:
16/14 Cal Row
8 Front Squats (95, 65)
4 T2B

 

COMPETITION

4 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

 

LEANX

A. 12 Mins to Accumulate:
50 Inverted Row
50 Weighed Step ups/Side
*May break up reps however you like

B. 3 Rounds; each for time:
30 Double Unders
15 DB Power Cleans
10 DB Thrusters

-Rest 1 Min b/t rounds-

 

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