East, Friday, 08/10/2018

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:

Strength

Back Squat 15 Minutes to:

Build to a Moderate Heavy 3
**no failed reps

Metcon

2 Times Through
1 Minute ME at Each Station

1. Pistols
2. Burpees
3. DUs
4. Rest

*score is reps of each movements for both rounds – so a score for Pistols, Burpees, and DUs separately

COMPETITION

Muscle Up Strength / Progressions
3 Rounds:

2x15s Table Top Holds
ME False Grip Ring Pull-ups
ME Strict Ring Dips

-then-

Core
3 Rounds:

20 KB Side Crunches
10 Weighted GHD Hip Ext
10 GHD Sit-ups

LEANX

Teams of 3:
90-60-30 of:

Cal Bike
Double KB Deadlifts (53,35)
Tuck Ups

-then-

Cash Out:
Death By:

Burpee T2B

BOX NEWS