New Albany, Monday, 02/12/18

CROSSFIT
*Base Week*

Gymnastic Skill Work
3 rounds of:
Musle Up Skill work
3 -4 x (1-2 MU + 2 Ring Dips)
+
Double Under Skill Work
1 min of Dubs practice

Metcon
For time:
21 – 15 – 9
HSPU
Pull Ups

RX + C2B

 

COMPETITION

A. Complete w/ Warmup
2 Rounds
10 Diagonal Band Pull Aparts
10 Table Tops
3 Inchworms with 5 sec Ecc.

B. Snatch Deadlift
5 x 3 @ 90%

C. 4 Rounds
1 Snatch Balance + 2 OHS

*Climbing in weight, to get to a moderatly heavy set. The focus is stil speed and positions but feel free to challenge yourself with something a little heavier

 

LEANX
A. 4 Rounds; 40 sec on 20 sec off alternating between:
1. DB Skier Swings
2. DB Overhead Rig to Wall Carry
3. DB Plank Taps
4. DB Rig to Wall Farmers Carry

B. 8 Min AMRAP:
10 Med Ball Toe Crunch
10 Med Ball Leg Lowering (R)
10 Med Ball Leg Lowering (L)
10 Med Ball Russian Twists