East, Friday, 09/07/2018

CROSSFIT
*Base Week

Strength
Strict Press
15 Minutes to complete:

3 x 5 – tempo 3.3.1.1.
-then-
1 x 12
1 x 10
1 x 8
*all sets are building – even the tempo warm up sets

Metcon

10 Minute E2MOM

5 DB Goblet Squat 50, 35
8 Alt DB Snatch
10 Burpees

DB 50, 35

COMPETITOR

Muscle-Up Progressions + Accessory
3 Rounds:

10 False Grip Supine Ring Rows
30s Ring Support Hold
10 Ring Push-ups

-then-

3 Rounds:

Min 1: 30sec DB Bicep Curls
Min 2: 30sec Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Jane Fonda’s
10 Banded Good Mornings
10 Banded Air Squats

-then-

9 Min EMOM:

1. 10 Banded Clamshells/Leg
2. 10 Banded Kickbacks/Leg
3. 5 DB Reverse Lunges/Leg

12 Min AMRAP:

200m Run
15 Plate GTOH
10 OH Walking Lunges

Finisher:
3 Min EMOM:

30 Sec Hollow Body Hold
30 Sec Superman Hold