4/4/16 – Final Week of LBN Challenge

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RANT

For those of you participating in the Look Better Naked Challenge – you’re almost done!  This is the final week of the Challenge.  Keep an eye on our group Facebook page for some last week info.  And of course, email us your points for last week!

CrossFit Performance

STRENGTH

EMOM 8

AMRAP Ring Dips in :40

*you must rest the remaining :20.  Dose response is muscular endurance 

METCON

For Time

150 DUs/Singles

20 Thrusters (moderate/unbroken)

400m Sprint @100%

Rest 3:00

x3

*85% sustainable pace for all 3 intervals.  Dose response: max aerobic power

CrossFit Fundamentals

SKILL

A. Squat Therapy

B. Wall Ball Review

METCON

15 min AMRAP

15 Wall Balls

15 Box Jumps

200m MB Run

Olympic Weightlifting

A. Snatch Balance + OHS – work up to heavy set

B. Hang Power Clean – heavy set of 3 in 5

C1. Single Leg Step Ups – heavy set of 8 each leg

C2. Single Leg Step Ups – 2×8 each leg + 8 front squats @95% of C1

ACCESSORY

3 Sets

15 Ring Rows

:30 Super Man Hold