New Albany, Wednesday, 02/21/18

CROSSFIT
*Deload Week

Weightlifting
EMOM x 10
1 Snatch
*Across, Heavy

Metcon
3 Rounds:
2 min AMRAP
5 Deadlifts (75, 55#)
5 Hang Power Snatch
5 OHS
5 Burpees Over Bar
1 min Rest
Repeat
RX + (95, 65#)

COMPETITION

A. Complete w/ Warmup
2 Rounds
10 Rib Grab Breaths (Each Side)
20 SA 90/90 BU KB Marches
6 SA KB Presses

B. Gymnastics Skill WOD
EMOM x 8 min
Odd) 3- 7 C2B
Even) 30 – 50 Double Unders
*Focus here is kipping efficiency and skill under a little fatigue

LEANX

A. 11-1
Back Rack Walking Lunges
Weighed Glute Bridge

B. 6 Min AMRAP
12 Thrusters
12 Palm to Forearm Planks

-Rest 3 Mins B/T AMRAPS-

C. 6 Min AMRAP
12 DB Snatch
12 Lateral Hops over DB