East, Monday, 08/20/2018

CROSSFIT

*Deload Week starts this week and then next week we will be in Test Week #2:

Skill

KB Bulgarian Split Squats
3 x 6 per leg

Metcon

8min AMRAP:

KB Complex
10 Clean + Reverse Lunge / side
10 Rotational Press / side
10 Wide Stance Rows / side

COMPETITION

It’s a Deload Week, so competitor volume will be lower and focused on skill. Next week is PR week, so leave some gas in the tank!

Clean & Jerk + Accessory
A. Clean Lift-Off
4×3
*Build to a light weight

B. Press in Split
3×5
*Build to a light weight

C. 2 Power Cleans, Hip + 1 Jerk
Every 2min for 10min
*Build to a moderate load.

LEANX

10 Rounds for Time:

10 Thrusters (45, 35)
10 Front Rack Lunges
100m Run

-then-

50 Pull Ups for Time

BOX NEWS

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