New Albany, Saturday, 04/28/18

CROSSFIT

*Load Week – Volume, pace, intensity will increase this week.

Weightlifting 
6min EMOM:
Odd: 20s Front Squat Hold
Even: 5 PC, hip
*Pause for 2sec in power for takeoff, and 2sec in power on landing.

Metcon
18min AMRAP:
4 Power Cleans
12 Push-ups
12 Alt DB Snatches (50, 35)
400m Row or Run

*PC Weight = 65% of 1RM PC. Goal is to be fast and explosive on each clean, and then to push the intensity on the conditioning pieces.

COMPETITION

20min Vested Step-ups (12-16″)
*Bring your own weight vest if you have one. Working on learning to manage your pace, and testing your mental toughness. Settle into a constant pace (not sets + rest) that keeps your heart rate at roughly 120-140 BPM. Conversational pace is your indicator. Also, Murph is coming up!

LEANX

A. 25 Min AMRAP:
20 Burpees
30 Ring Rows
400m Run

B. Cash Out:
3 Sets: ME Weighted Forearm Plank Hold (45/25)

BOX NEWS

• Strongman WOD this Sunday April 29th at 1pm. We’ll be hosting a Strongman WOD the last Sunday of every month throughout the summer.  
• The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
• Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm