Ballston CrossFit » Monday, January 14, 2019

Monday, January 14, 2019

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of the week:
Monday: Core Strength Development
Tuesday: EMOM Push Press
Wednesday: Snatch Complex
Thursday: Split Jerk
Friday: Bench Press
Saturday: Front Squats
Sunday : Strict Gymnastics

Conditioning:

AMRAP 12
12 Burpee Box Jump Overs (24/20)
6 Deadlifts (275/185) (Fx: 205/145) (Rx+: 315/205)

Core Strength Development: 
4 Sets of
20 Steps KB Walking Lunge (24/16) (Rx+ 32/24)
20 Russian Twists with Plate (45/25)
Max Time High Plank Hold

If Athlete can hold high plank for >2 min, add weight. Walking lunge is with one kettlebell in each hand, farmers carry style. Rest 2 Minutes between sets.

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