East, Monday, 02.25.19

*CrossFit Open Week

CROSSFIT

Olympic Skill

EMOM x 6
2 Power Snatch

*same weight across – should be able to complete both snatches in the first :20-30 of each minute
**if you miss twice drop down 10#s and finish out EMOM at that decreased weight

Metcon

10 Minute AMRAP

5 SDHP 75, 55
10 Air Squat
50 DUs

RX+ 95, 65

LEANX

2 Rounds:
2 Laps
10 Trunk Twists
10 Rockbacks
10 Scorpions
4 X Push Ups
10 Sec Tabletop Hold

-then-

8 Mins to complete 3 Rounds:
10 Barbell Rollouts
10 Weighted Glute Bridges
30 Sec Superman hold

-then-

With Partner For Time:
60 Jumping Lunges
40 L-Sit DB Press (25, 20)
20 Devils Press
1000m Row
20 Devils Press
40 L-Sit DB Press
60 Jumping Lunges

WEEKLY OUTLINE

  • Monday – Power Snatch 
  • Tuesday – Handstand Skill Work
  • Wednesday – Front Squats
  • Friday – TBD
  • Saturday – 19.2

BOX NEWS

  • Open Schedule 
    • Friday 5:30pm Class
    • Saturday 
      • 8 am Weightlifting / 8 – 9 Open Gym 
      • 9 – 11am Open / No Open Gym
      • 11am LeanX / Open Gym 11 – 1