East, Wednesday, 08/15/2018

CROSSFIT

*BUILD WEEK – We’re building into OUR 5RM Back Squat test THIS 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:

SKILL

10 Minutes to:

Build to a Moderate
P. Clean Triple

STRENGTH

18 Minutes to TEST

5RM Back Squat
*last tested on 4.9.18

COMPETITION

3 Rounds:

10 90/90 Hip Transitions
10 Side-Lying Clamshells
10 Foot Banded Single Leg Goblet Squats / leg
*Squat to a bench. Complete all 10 left leg, and then all 10 right.

3 Rounds:

10 Foot on Box SL Hip Ext
10 Natural Leg Ext

LEANX

8 Min EMOM:

1. 10 Sec Chin over bar Hold INTO ME Strict Pull Ups
2. 30 Shoulder Taps INTO ME Strict Push ups

-then-

Buy In: 800m Run

5 Rounds:
5 T2B
10 DB Snatch (50,35)
20 Speed Skaters

Cash Out: 800m Run

BOX NEWS

• Bring a Friend Day the 16th
• Saturday Morning Lights – Saturday the 26th
• Park WODS start back up on Sunday the 27th