New Albany, Monday, 02/26/18

CROSSFIT
*Maintenance / Performance Week – We’re in the heart of the CrossFit Open and the peak of our programming year. The goal is to test your fitness with the Open WODs or some of the weekly WODs we post, but be wise about how many days you treat like a “competition day.”

Weightlifting
10 minutes to Build up to a Moderately Heavy Snatch Double

Metcon
6 min Ladder
1 Squat Snatch
5 Burpees over Bar
2 Squat Snatch
5 Burpees over Bar
3 Squat Snatch
5 Burpees Over Bar
*Weight is 80% of todays double

COMPETITION

A. Complete w/ Warm-up
2 Rounds
30 sec Bretzle (Each Side)
10 Alt. Swimmers
10 SA BU KB 90/90 Marches (Each Side)

B. 5 Rounds
2 BTN Snatch Grip Push Press + 1 Snatch Balance + 1 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 for time:
20 Air Squats
10 Push-Ups
20 Wall Balls
10 Burpees
-2min rest after each round-
*Score is your slowest round. 25min cap. 

B. 3 Rounds:
10 Supermans
10 Tuck Ups
:20 Hollow body hold