East, Wednesday, 01/24/18

CROSSFIT
*Performance Week*

Strength:

Front Squat:

Build to a heavy 3
-then-
2 x 3 @ 90% of heavy 3

Metcon:

12 Minute EMOM

1. 10 Deadlift 185, 135
2. ME Target Burpees
3. Rest

*Score is total burpees per round

RX+ 225, 155

COMPETITORS

8 min Ascending Ladder
1, 2, 3, 4….
Rope Climbs

*10 / 7 cal Assault Bike between rounds

LEANX

A.
8 Min AMRAP:
5 SA Goblet Squats/Side with 3 Sec Negative
5 KB SA Bent over Rows/Side with 3 Sec Negative
5 KB SA Seated Press/Side with 3 Sec Negative

B.
3 Sets:
2 Min AMRAP:
10 Alt. Med Ball Slams (20,14)
10 Push Ups

-then-

2 Min AMRAP:
10 RKBS (70, 53)
10 SA Deadlift/Side

-Rest 1 Minute between Sets-