New Albany, Monday, 05/07/18

CROSSFIT

*Deload Week

Weightlifting
6min EMOM
3 pos Power Snatch
*Hip, Above Knee, Floor. Across – Light. Goal is position and speed.

Metcon
8min AMRAP:
10 DB Snatch (50, 35)
20 Alt V-Ups
30 DUs

 

COMPETITION

A. Clean Warm-up 
Clean Positions (2sec hold) – 3x thru
Clean Dynamic Warmup (3 reps each) – 3x thru
2 Power Clean from each position – 3x thru

B. 4 Rounds:
3 Pos Power Clean
*Hip, Above Knee, Floor. Rest as needed. Start light, and jump 5-10lbs each set

C. Front Squat
3×6
*Light. Learning positions getting ready for next squat cycle. 3 sec negative, 3 sec pause at bottom.

 

LEANX

For Time:
Partner Triple “Jackie”
3000m Row
150 Thrusters (45/35)
90 Pull Ups

 

BOX NEWS

• Whole30 Ramp-up is this week. Make sure your name is on the registration list (in the lobby). First email goes out today!
• Whole30 Pitch-In and Going Away Party for Cory – This Friday at 7:30pm, at 4B New Albany. Bring Whole30 and non-Whole30 dishes. Challenge rules kick-off Monday, 5/14.