Friday, April 13, 2018 - Train8nine
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Friday, April 13, 2018

Reminder: Freakin CrossFit Throwdown is this weekend. 8N Training shirts now available to support your members and coaches.  All the information is below.


Lift 8N – Pull Day 2

9 minute EMOM 

1st minute: 10 Chin-ups (focus on the eccentric – 3 second count)
2nd minute: 10 Two-arm Dumbbell Romanian Deadlifts RTF 1.5
3rd minute: 30 High Glute Bridge
*repeat for two more rounds

*1.5 means I can DEFINITELY do one more rep, I can MAYBE do two more.
*If you need more stretch on the KB Romanian DL, please stand on a plate or low box. 

 

Metcon

Elite

3 rounds for time of 

12 Left Arm Dumbbell Snatches 55 / 35
12 Toes-to-Bar

6 minute time cap

rest 2 minutes

3 rounds for time of 

12 Right Arm Dumbbell Snatches 55 / 35
12 Lateral Burpees over Dumbbell

6 minute time cap

 

Rx

3 rounds for time of 

12 Left Arm Dumbbell Snatches 35 / 20
12 Knees-to-Elbows

6 minute time cap

rest 2 minutes

3 rounds for time of 

12 Right Arm Dumbbell Snatches 35 / 20
12 Lateral Burpees over Dumbbell

6 minute time cap

 

Scaled

3 rounds for time of 

12 Left Arm Dumbbell Snatches 20 / 15
20 Sit-ups

6 minute time cap

rest 2 minutes

3 rounds for time of 

12 Right Arm Dumbbell Snatches 20 / 15
12 Lateral Burpees over Dumbbell

6 minute time cap

 

Lift 8N (post class)

3 x 12 Landmind V-Grip Row RTF 1
3 x 12 DB Bicep Curls (SS-A) RTF 1
3 x 15 GHD Reverse Hyperextension (light weight)

 

 

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