New Albany, Wednesday, 09/12/18

CROSSFIT

*Build Week

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

Strength
Front Squat
3×5 (3311)
15-12-10
*Building for both

 

COMPETITOR

Pistol Strength / Progressions
3 Rounds:
10 90/90 Hip Transitions
3 Pistol Iso Hold (5s) / side
*For Iso Hold – hold bottom position of pistol for 5s. Bottom position is active (chest tall, heel down, knee outside toe). Use rig post or band for support / stability.

3 Rounds:
10 Side-Lying Clamshells
10 Single Leg Goblet Squat / side
*Single Leg Squat to a bench. Complete all 10 left leg, and then all 10 right.

 

 

LEANX
A. 10 Min Movement Flow
10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpians
10 Heel Drops
10 Toe Touches
10 Chalk Angels

B. Every 2 Mins for 3 Sets:
100m Sprint
15-25 Unbroken RKBS (53, 35)

C. 2 Min AMRAP x 4
10 Box Jump Overs then ME set of Wall Balls
-1 Min Rest b/t sets-

D. 2 Min AMRAP x 4
10 T2B then ME DB Power Cleans
-1 Min Rest b/t sets-

 

BOX NEWS 

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