New Albany, Monday, 02/11/19
CROSSFIT
*Deload Week
Strength
Snatch
3 – 3 – 2 – 2 – 1 – 1 – 1
Metcon
10 min AMRAP:
10 Deadlifts (75, 55#)
10 Hang Power Snatch
20 Jumps Over Bar
-1 min rest between rounds-
LEANX
A. Movement Flow
2 Rounds:
2 Rig to Wall Down and Backs
10 Hip Rockers
10 Windmills
10 Supine Rolls
10 Bent Knee Rocks
B. 3 Rounds for quality:
1 Rig to Wall Bear Crawl D&B
10 Bird Dogs
20 Sec Side Plank/Side
C. For Max Rounds and Reps:
90 Sec on; 30 off x 8
20 Step Ups
20 Ring Rows
20 Burpees
20 RKBS
20 Lateral Hops over KB
D.With a Partner:
100 Leg Lifts
100 Target Sit ups
100 Plank High Fives