East, Wednesday, 11/28/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Strength

Every 2min for 10min
3 Position Clean
(Hip + Above Knee + Floor)
*Building

Metcon

10 Minute AMRAP

10 KB Around the Body L
10 KB Around the Body R
20 RKBS
50 Double Under

KB 53, 35
*score is rounds and reps

COMPETITOR / STRENGTH

Back Squat
3 x 3 *across
2 x 8 *across
sets should be heavy

-then-

Core
3 Rounds
10 Strict T2B
1 Down & Back Suitcase Carry AHAP (Each Side)

LEANX

2 Rounds:
4 Rig to wall down and backs
10 Alt. Down Dog Toe Touches
10 Deadbugs
10 Hip Rockers
10 Sec Pigeon Hold

-then-

Every 2 Mins for 4 Rounds:
50 Double Unders
RIGHT INTO
ME Box Step Ups

-then-

Every 2 Mins for 4 Rounds:
50 Quick Mountain Climbers
RIGHT INTO
ME Box Jump Overs

-then-

Death by: T2B
Start at 2 and increase by 2 every round

BOX NEWS