Wednesday, March 13, 2019 - Train8nine
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Wednesday, March 13, 2019

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Fitness

    CrossFit

LIFT 8N


SSA: 4 x 10 Standing Arnold DB Press
SSA: 4 x 8 DB Rear Delt Raise

SSA: 4 x 8 DB High Box Step-ups

(8 each leg – knee should be higher
than hips when standing on floor)

SSA: 4 x 5 Close Grip Bench Press

SSA: 4 x 1-2 Rope Climb
SSA: 4 x 5 Close Grip Bench Press

SSA: 4 x 1-2 Rope Climb

Scaled: Ground to standing climb
Elite: Legless

METCON

3 rounds of

20 Two-arm KB GTOH
20 Leg Raises
30 Mountain Climbers
15 Rower Supine Leg Curls
(scale to 15 Supine Box Leg Curls)

 

For time:

9 – 15 – 21

Hang Power Snatch
Toes-to-Bar
400 Meter run after each rd

Scaled: 75/50 – Hanging Knee lifts or
Leg Raises (dbl reps)

Rx: 95/65
Elite: 135/95

FINISHER

4 x 12 DB Pullovers

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