New Albany, Monday, 01/07/19

CROSSFIT
* Performance Week

Strength
Push Press
5 x 3
*across @
85 – 90% of 1RM

Metcon
4 Rounds
30 Box Jumps (24, 20)
20 SA DB Hang Snatch (50#, 35#)
1 min Rest

COMPETITOR / EXTRA STRENGTH
Weightlifting
Snatch Pull + Power Snatch
5 x 2 x 1 + 1

LEANX
A. Movement Flow:
3 Rounds:
2 Rig to Wall Down and Backs
1 Rig to Wall D&B Bear Crawl
10 Rockbacks
10 Hip Rockers
10 Sec Pigeon Hold/Side

B. 10 Min EMOM:
1. 15 Goblet Squats (53, 35) + ME Jump Squats
2. Rest
*RX+: 70,53

C. 10 Min EMOM:
1. 10 KB Power Cleans (53, 35) + ME T2B
2. Rest

D. Finisher:
3 Rounds:
30 Sec FA Plank
30 Sec Side Plank (r)
30 Sec Side Plank (l)
30 Sec rest