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.
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