East, Monday, 01.14.2019

CROSSFIT

*Deload Week

CROSSFIT

Strength

18 Minutes to Complete:
Snatches

5 – 5 – 3 – 3 – 2 – 2 – 2
*building

Metcon

10 Minute EMOM

1. :30 DUs + :30 Thrusters
2. Rest

Thruster Weight
RX 75, 55
RX+ 95, 65

COMPETITOR / EXTRA STRENGTH

Find a Max:
Power Clean

LEANX

2 Rounds:
2 Laps
10 Trunk Twists
10 Heel Drops
10 Mtn Climber to Hip Rocker
10 90/90 Transitions
10 Sec Tabletop Hold

-then-

4 Min AMRAP:
14 SA DB Thrusters
7 Burpees over DB
-Rest 2 Mins, Repeat-

-then-

4 Min AMRAP:
10 DB Hang Power Snatch
20 Walking Lunges
-Rest 2 mins, Repeat-

-then-

100 Air Squats
*Every 15 secs, 10 lateral line hops*

WEEKLY OUTLINE

• Monday – Snatches – Interval WOD
• Tuesday – Long Partner WOD
• Wednesday – Front Squat – Sprint WOD
• Thursday – Bring a Friend Day 
• Friday – Gymnastics Skill
• Saturday – Open WOD 11.2
• Sunday – Strongman Sunday

BOX NEWS

• Bring a Friend Day this Thursday