New Albany, Monday, 11/05/18

CROSSFIT

*Load Week

Strength
12min to complete, 6 sets:
Power Snatch + OHS + Hang Snatch
*Building

Metcon
Front Squat
4 x 5
*across @
70-80% of 1RM

COMPETITOR / STRENGTH

Weightlifting
Tall Cleans
4×3
*Start light and build 5-10 lbs each set

Clean Pull + Power Clean + Squat Clean
3×2
3×1
*Building

LEANX

A. 5 Min; 5 reps of each
Rockbacks
Bear Squats
Forward Bear Crawls
Reverse Bear Crawls
Sec Pigeon Stretch/Side

B. 20 Min AMRAP:
50 Double Unders
400m Run
30 Speed Skaters
20 Air Squats
10 RKBS (53,35)

C. Finisher: 150 Sit ups for time (benchmark)

BOX NEWS:

Classes