East, Monday, 02/19/2018

CROSSFIT
*Deload Week

Weightlifting

12 Minutes to Build to a moderately heavy Clean and Jerk

Metcon

8 Minute AMRAP

2, 4, 6, 8, etc.

Shoulder to Overhead 115, 75
Alt Pistols
Pull Ups

COMPETITION

Clean Pulls
4 x 2 @ 100%

-then-

Tall Jerks
4 x 3 , across

*Start on toes, with bar at forehead height
**Should be a light weight focus on positions and speed

LEANX

8 Min EMOM:
Min 1: 30 Sec Handstand Hold
Min 2: Max Effort Unbroken Strict Pull Ups

-then-

30-20-10
Burpees
Goblet Squats
Pull Ups

-then-

Core Work:
Tabata: Weighted Leg Lowerings

BOX NEWS

The 2018 Crossfit open starts this week. As a reminder we will be running those workouts on Saturdays from 9-11am. Please show up ready to sign up for Heats on the chalkboard. We will not be running a LeanX class on Saturdays through the entirety of the Open, however, we will scale those workouts so that those who typically take LeanX can come participate!!