Announcement
9.26.15 – Nutrition Seminar & Cooking Demo
Email Jacy@CrossFitMainLine.com to reserve your spot
Email Jacy@CrossFitMainLine.com to reserve your spot
Dynamic Effort Lower
Strength
Deadlift (6×3 @ 75% 1RM)
**Do not touch and go, control eccentric and concentric motions
WOD
“Chunky Monkey”
30-20-10
OHS (95,65)
DB Snatches (60,45)(L+R+2)
OHS (95,65)
DB Snatches (60,45)(L+R+2)
Special Strength
3×20 Russian KB Swings, Banded (70,55)
Special Strength
3×10 Band Assisted Inverse Curls
Special Strength
3×20 45 Degree Bent Knee Reverse Hypers
Midline
3 Rounds
Plank – 1 Min. Flat + 30 Sec. Each Side
Plank – 1 Min. Flat + 30 Sec. Each Side
Finisher/Recovery
4×25 Per Band Adduction + Abduction
**Each leg
**Each leg