East, Monday, 09/10/2018

CROSSFIT

Barbell Complex

Power Clean Complex
2 AK + 1 Floor

Every :75 for 8 rounds
*Building

Strength

Front Squat
15 Minutes to complete:

3 x 5 – 3.3.1.1.
-then-
1 x 15
1 x 12
1 x 10

*all sets are building – even the tempo warm up sets

COMPETITOR

Snatch + Accessory
Power Snatch

3@65
3@75
3@80
3×3 @ 85

-then-

Behind Neck Snatch Grip Push Jerk
2×4 @ 55%
2×4 @ 60%

-then-

Sn Pull
4×3 @ 95%

*All percentages based off of most recent Power Snatch 1RM

LEANX

10 Min Movement Flow

10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

-then-

DB Strength Circuit
9 Min EMOM:

1. DB Bent Over Row
2. DB Lateral Raises
3. DB Weighted Glute Bridges

-then-

16 Min EMOM:

1. Ropes
2. Air Squats
3. Cal Row
4. Double Unders

BOX NEWS

  • Weekly Outline
    • Monday – Day at the Bar – Power Clean Complex and Front Squat 
    • Wednesday – Gymnastics – HSPU
    • Friday – Skill – Rope Climbs
    • Saturday – “Barbell Baseline”
  • September On-Ramp Kicks off on the 10th!
  • Specialty Class at 530pm – Rope Climbs and Pistols – We have Rope Climbs in Fridays Team Workout so you wont want to miss this Specialty Class!!
  • Park WODs September 16th