Monday 3/21/2016

Battleground, Norwalk – Level 1

Last week of the OPEN- WOO HOO! We are looking at doing a park workout and cookout for everyone on 4/2. More details to come out soon. Save the date!

Weightlifting

Snatch (10 X 2 – 1 x Floor 1xHang at 65% )

GHD Hip Extension (Add weight if necessary- 4×6-10 with pause)

CrossFit Strength Bias WORK

Do the metcon today if you have time

Deadlift (2×5 at 75% )

Stiff Legged Deadlifts (4×6 with KB/Dumbbell – keep it light)

Only a slight bend in the knees but keep the back flat.

Metcon

Metcon (12 Rounds for reps)

12 Min EMOM

10-15 Thrusters Even minutes

10-15 Box Jumps – Odd Minutes

Adv: 115/75 24/20

Rx 95/65

Scaled 65/45 Step ups

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