East, Friday, 02/09/2018

CROSSFIT
*Base Week*

Weightlifting
10 min to Build to a Moderately Heavy Clean

Metcon
3 Rounds for Time:

8 Squat Clean 115, 75
10 Bar Facing Burpees

RX+ 165, 115

COMPETITION

A. Complete w/ Warmup
2 Rounds
5 Quadruped Hip CARs (Each Side)
10 Abducted Rock Backs (Each Side)
10 Bear Squats

B. 10 min of Handstand Walking Skill work

C. 5 Rounds
30 sec Ring Support Hold + 1 Rind Dip ever 10 sec
*Scale to ring push up hold + push up

 

LEANX

For Time:
25 KB Thrusters
50 RKBS
75 Goblet Squats

-Rest 1 Min-

20 Pull Ups
40 Push Ups
60 V-Ups

-Rest 1 Min-

10 ManMakers
20 DB Reverse Lunges/Leg (40 total)
30 T2B

BOX NEWS

The Internal Throwdown is this Saturday, 2/10. There will be NO CLASSES that day, but head over to New Albany and cheer on your fellow athletes. The action starts at 8:45 and should wrap up around noon. Save a cheat meal for Saturday. We’ll provide pizza, Zevia, and beer during the final and for a post Throwdown party. 

If you’re competing on Saturday, head over to the Throwdown Blog Post to get all the details.