New Albany, Wednesday, 09/05/18

CROSSFIT

*Base Week

Weightlifting
Power Snatch
8min EMOM:
2 Above Knee + 1 Floor
*Building

Strength
Sumo Deadlift
3×5 (3311)
-then-
15-12-10
*Building for both

 

COMPETITOR

Pistol Progressions + Core Accessory

A. 10min Alt EMOM:
Odd: 5-7 Sit to Stands
Even: 10 alt High Box Step-ups
**try to drive off bottom foot as little as possible. Set box height as high as possible while still being able to drive through heel and keep knee outside toe

B. 3 Rounds of:
10 foot on wall RDLs (per leg)
50 D-Ball / Sandbag Marches (100, 80)
*Hold a dumbbell in the same arm as the leg that’s on the wall

 

LEANX

A.7 Min Movement Flow
10 Bear Squats
10 Toe Touches (downdog pose
10 Child’s pose lat stretch/Side
10 T’s, Y’s and W’s
10 Alt Swimmers
10 Mountain Climbers
5 Inchworms

B. 5 Min AMRAP:
5 Strict Pull Ups
5 Strict Push Ups
5 Strict Chin Ups
5 HRPU

C. 7 Min AMRAP:
7 DB Burpees (35,25)
7 DB Push Press
14 DB Box Step ups

D. 6 Min AMRAP:
6 Burpee Box Jump Overs
12 Plank Rows (35,25)
24 Speed Skaters