East, Monday, 01/29/18

CROSSFIT
*Deload Week*

Skill Practice

12 Minutes of Pistol Skill

Metcon

9 Minute EMOM

:40/:20 (work/transition)

1. 10 Deadlift 185, 135
2. Cal Row
3. Alt V-Ups

RX+ 225, 155
*Score is total reps

COMPETITION

A. *Complete as part of your warm-up*
2 Rounds
10 HK Abducted Rocks w/ KB (Each Side)
2 x 15 sec Standing Hip Flexion iso (Each Side)
5 Goblet Squats w/ 5 sec ecc

B. Snatch Deadlift
5 x 2 @ 90%

C. Snatch Balance
5 x 3
*At a moderate weight, the focus is skill not strength

 

LEANX

A. With a Partner For Time:
150 Box Jump Overs
*Rotate every 15 reps; while one partner is doing box jump overs, the other partner is doing burpees. Keep track of total burpees. Record in comments

B. For Time:
Rowing Intervals w/ Partner:
10x250m Row
(5 Per Partner)