East, Monday, 08/06/2018

CROSSFIT

*BASE WEEK – We’re building into a 5RM Back Squat test next week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume  / intensity progression will be as follows:

Gymnastics Skill

4 Rounds:

30s Pull-up Negatives (5s ecc)
:30 rest
30s HSPU Negatives (5s ecc)
:30 rest

Metcon

Row Sprints
Every 3 Minutes for 4 Rounds

1:00 for Meters

– then –

8 Minute Partner Relay
100m Farmers Carry

COMPETITION

 

LEANX

7 Min AMRAP for Quality:

1 Rig To Wall D&B Crab Walk with Extended Leg
10 Pistol Squats (5/side)
15 DB RDLS (Heavy)

-then-

7 Min AMRAP:

7 Burpees
14 Step Ups
21 Single Unders

-then-

7 Min AMRAP:

7 Burpee Box Jump Overs
14 Alternating DB Presses
21 Lateral Hops Over DB

BOX NEWS

• August On-Ramp kicks off Monday the 6th at 7pm
• Weekly Overview
  • Monday – Gymnastics
  • Tuesday – Deadlift 
  • Friday – Back Squat
  • Saturday – DT Light