New Albany, Monday 08/06/18

CROSSFIT

*Base Week

Gymnastics
4 Rounds:
30s Pull-up Negatives (5s ecc)
30s rest
30s HSPU Negatives (5s ecc)
30s rest

 

Metcon

Teams of 3:

Row Sprints
Every 3 Minutes for 4 Rounds
1:00 for Meters

– then –

8 Minute Relay
3 SA RKBS / side (53, 35)
6 Push-ups
9 Squats 

 

COMPETITION

A. 3 Rounds:
50m Offset Carry (left front rack, right suitcase)
50m Offset Carry (right front rack, left suitcase)
10 Double KB Clean
*Use same weight in both hands

B. 3 Rounds:
Min 1:KB WIndmills (30s / side)
Min 2: Rest
Min 3: ME Freestanding HS Hold
Min 4: Rest
*Kickup as many times as you would like on HS hold. Trying to accumulate as much time as possible throughout the minute

 

LEANX

A. 7 Min AMRAP for Quality:
1 Rig To Wall D&B Crab Walk with Extended Leg
10 Pistol Squats (5/side)
15 DB RDLS (Heavy)

B. 7 Min AMRAP:
7 Burpees
14 Step Ups
21 Single Unders

C. 7 Min AMRAP:
7 Burpee Box Jump Overs
14 Alternating DB Presses
21 Lateral Hops Over DB