East, Wednesday, 05/02/2018

CROSSFIT

*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week. 

Strength:

Tempo RDL
3×10
(4s ecc)
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Farmer Carry
3x100m
*Increase load from weeks 1 & 2.

Metcon

2 Rounds

1 Minute ME each station

– Strict Banded Pull Ups
– Hang Power Cleans 95, 65
– Bar Facing Burpees
– MB Russian Twists

*rest :30 between each station
**rest 4 Minutes between rounds

COMPETITION

3 Rounds:

10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl
*Increase load by 5-10 lbs on bench and curl, increase band tension on tricep ext. Roughly 45sec rest between movements.

LEANX

1 Round every 2 Mins for 3 sets:

10 SA Ring Rows/Side
-right into-
ME DB Floor Press

-then-

8 Mins to Complete:
800m Run/Row
AMRAP of
10 Air Squats + 10 KB Squat Cleans

6 Min to Complete:
400m Run/Row
AMRAP of:
10 KB Plank Taps + 10 KB Plank Drag Throughs

4 Mins to Complete:
200m Run/Row
AMRAP of
10 Fwd Walking Lunges + 10 Backward Walking Lunges

BOX NEWS

• Mobility class tomorrow 5.3.18 at 5:30pm with Coach Sam
• The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
• Derby Hours 8-10. We will have 8am Weightlifting and then a 9am CrossFit & LeanX class together! no open gym