East, Monday, 01.28.2019

*Load Week

CROSSFIT

Strength

20 minutes to Complete
Front Squat
6 x 3
*across @
85 – 90% of 1RM

Metcon

8 Minute AMRAP

10 Wall Ball
10 Burpees
20 SL Sit Ups

COMPETITOR / EXTRA STRENGTH

Hang Power Clean
3 x 4
* Heavy as possible with good form and solid positions

LEANX

2 rounds:
20 Jumping Jacks
5 Crocodile Breaths
5 Scorpions
5 Rockbacks
5 Cat Camels

-then-

Strength:
6 Min Alt EMOM:

1. KB Complex:
3 KB Deadlifts (35, 26)
3 KB Taters
3 KB Thrusters
2. 8-10 Burpees over KB

-then-

Partner Relay 20 minute Cap
Complete 30 reps of complex:

2 SA KB Push Press/Side (35,26)
3 RKBS
4 Goblet Squats
5 Burpees

*KB Cannot touch floor; must hand off KB before starting burpees
*IF KB touches ground, both partners must complete 10 jump squats before moving on*

Weekly Outline

• Monday – Front Squats
• Tuesday – Handstand Walking Skill 
• Wednesday – Long Partner WOD
• Friday – Snatches 5 x 2 & “Flight Simulator”
• Saturday – Open 14.5 

BOX NEWS

• InBody Unit will be at East Starting on Wednesday
• Mobility Class Thursday @ 530pm