East, Wednesday, 05/16/2018

CROSSFIT

*Base Week – We are now in month 2 of our 3 month cycle. This week will we start Back Squats, Barbell Bench Press, and keep the RDL (just without tempos). We will be doing these movements for the next 8 weeks in various reps and sets, so focus this first week is getting perfect form, not how much weight can I put on the bar – you have 7 more weeks for that 😉 

Strength

Barbell Bench Press
3×10 across
*Leave 2-3 reps in the tank

Metcon

For time:
3 Rounds

200m Run
8 TTB
200m Run
12 Alt DB Snatch 50, 35

*12 Minute Cap

COMPETITION

3 Rounds

8-10 Stationary Dips
10 SA DB Row (R)
10 SA DB Row (L)
10 DB Curls
*Only 45sec rest between movements.

LEANX

For Time:

5-4-3-2-1
Wall Walk
-15 Sec Handstand hold after each set

-then- 

15 Min AMRAP:

15 DB Deadlift
10 Hang DB Snatch
10 SA OH Walking Lunges (5/Side)
100m Suitcase Carry (50 Right/50 Left)

BOX NEWS

• Bring A Friend Day this Thursday!!