Thursday, March 14, 2019 - Train8nine
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Thursday, March 14, 2019

DON’T FORGET TO TAKE ADVANTAGE OF OUR 25% EXCLUSIVE 8N DISCOUNT AT LUNCHOLOGY!


Register today to reserve your spot at 8N Academy – Evenings with Erik Nutrition Q & A.

REGISTER HERE


 

Fitness     CrossFit
LIFT 8N
SSA: 4 x 10 One-Ring Row
(slow tempo)SSA: 4 x 12 KB Sumo Stance RDLs

4 x 12 Supermans

(pause 1 sec at extension)

5 x 2+1+1 @ @85%
Deadlift + Power Clean + Squat Clean

then,

         4 x 8 Barbell Sumo Stance RDL              

METCON

For 10 rounds work for :30 seconds then rest for :60 seconds.
*Non-Open Competitors: GO AS HARD AS YOU CAN
*Open Competitors: Nice Steady Pace in prep for tomorrows workout

Athletes choice of Row, Assault Bike, SkiErg or Double-unders
*you may alternate between movements if desired

FINISHER

SSA: 1 minute plank hold
SSA: 3 x 15 GHD or 30 Abmat Sit-ups

SSA: 3 x 15 Supine Rower Double Leg Curls
SSA: 3 x 25 Banded Pull-Through

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