East, 03/05/2018

CROSSFIT

*Maintenance / Performance Week*

Weightlifting:

EMOM x 6

2 Power Snatch
*Across, light to moderate. Focus on speed / positions

Metcon:

5 Rounds

5 Shoulder to OH 95, 65
8 Pull Ups

RX+ – 115, 75 and CTB Pull Ups

COMPETITION

Complete w/ Warm-up

2 Rounds
4 Prone Shoulder CARs
10 SA BU 90/90 KB Marches (Each Side)

Clean Pulls

5 x 5 @ 80%

LEANX

8 Mins to Complete

60 Leg Lowerings (30/Side)
50 Weighted Russian Twists (25/Side)
40 Deadbugs (20/side)
30 Alt-V-ups
20 Palm to Forearm Planks

21-18-15

Box Jump
Push Up
KB Deadlift

-Rest 3 Mins Then-

12-9-6

Box Jump
Push Up
KB Deadlift

Death By: Jump Squats

*When you are no longer able to do all given reps, rest 1 min then 5 air squats EMOM until everyone is done