East, Wednesday, 08/01/2018

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Strength

Deadlift
15 Minutes to:

Build to a heavy 3
-then-
2 x 2 @ 80 – 85%

Metcon

10 Minute Alt EMOM
KB Complex

5 Suitcase DL
10 SA RKBS
5 KB Snatch
10 Alt. OH KB Marches

Alternate arms each minute – Pick a weight that gives them about :10 – :15 rest each minute

COMPETITION

Yoga
*Expand your horizons!

Personal Recommendations Listed Below

  • Exhale Yoga
  • Bend and Zen
  • Yoga on Baxter 

LEANX

25 Min AMRAP:

5 T2B
10 KB Clusters (53,35)
5 Pull Ups
10 Single Arm KB Deadlifts (5/Side)
100m Suitcase Carry(50/side)

-then-

Finisher:
Alternating tabata

1. Seated L-sit Leg Raises
2. Plank with alt. leg lifts

BOX NEWS

  • August On-Ramp Starts next Monday August 6th @ 7pm. The first week is free!!