East, Monday, 06/25/2018

CROSSFIT
*Performance Week

Strength 

Back Squat
3×8
*increase from last week – across

-ss w-

Bottoms Up KB Turkish Get Up to Bridge
3×2/side

Metcon

4 Minute AMRAP x 2
-2 minutes rest between-

10 FR KB Fwd Lunge L
6 Toe to Bar
10 FR KB Fwd Lunge R
6 Toe to Bar

KB 35, 26

RX+ OH KB Lunge

COMPETITION

3x Thru Each:
Snatch Positions
Dynamic Snatch Warmup
Power Snatch + Snatch

-then-

Every 2min for 16min:
(Snatch Liftoff + Snatch Deadlift + Power Snatch) x2
*Build to a moderate load

LEANX

Partner Relay x 10 minutes:

10 Double DB Deadlifts
DB Walking Lunges to Wall
10 Alt. DB Presses
DB Reverse Lunges to Rig

-then-

15 Min AMRAP:

400m Run
20 Box Jumps
10 T2B

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.