CROSSFIT
*Performance Week
Strength
Back Squat
3×8
*increase from last week – across
-ss w-
BU KB TGU to Bridge
3×2/side
Metcon
6min EMOM:
10 Air Squats
5 Hang Power Cleans (95, 65)
ME DUs in remainder of min
*Score is total DUs. Rx+ (135, 95)
COMPETITION
A. 3x Thru Each:
Snatch Positions
Dynamic Snatch Warmup
Power Snatch + Snatch
B. Every 2min for 16min:
(Snatch Liftoff + Snatch Deadlift + Power Snatch) x2
*Build to a moderate load
LEANX
A. Partner Relay x 10 min:
10 Double DB Deadlifts
DB Walking Lunges to Wall
10 Alt. DB Presses
DB Reverse Lunges to Rig
B. 15 Min AMRAP:
400m Run
20 Box Jumps
10 T2B
BOX NEWS
- Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.
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