New Albany, Monday, 05/14/18

CROSSFIT

*Base Week

Strength
Back Squat
3×10 across
*Leave 2-3 reps in the tank
-ss w-
Nordic Curls
3×5 (3s ecc, 3s iso)

Metcon
8min AMRAP:
20 Single Leg Goblet Squat
5 T2B
20 Lateral Step-Overs
5 T2B
*Knee Height Box for SL Goblet Squats. 10 consecutive right, 10 consecutive left.

 

COMPETITION

A. Snatch Warm-Up
-Positions
-Dynamic
-1+1 Ea Pos

B. Power Sn, Hip + Squat Sn, Hip
5×2
*Build 5-10lbs each set

C. Sn Grip Behind Neck Push Press
4×5
*Build 5-10lbs each set to reach a moderate load.

LEANX

A. 6 Min EMOM:
Min 1: Ring Push Ups
Min 2: SA Bent Over Row (30 Sec/Side)

B. 20 Min AMRAP
10 HRPU
20 T2B
30 Double Unders
400m Run

 

BOX NEWS

• Our official Whole30 kickoff is today! The rules are now in place and will run through 6/13. Remember to track your progress, and if you cheat… Pay $1 to the cheat jar.
• This Saturday we’ll be tackling one of this year’s CrossFit Regional WODs – Triple 3 – but as two person teams. Our goal… See if we can best the Regional times :). 
• “Murph” is coming up this Memorial Day @ 8:30am!