East, Friday, 02.01.2019

*Load Week

CROSSFIT

Strength

16 Minute to Complete:
Snatches
2 – 2 – 2 – 2 – 2

Metcon

“Flight Simulator”
For Time

Beginner
10 – 100 building by 5’s do not come back down
Intermediate
10-20-30-40-50-40-30-20-10
RX
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*6 Minute Cap

COMPETITOR / EXTRA STRENGTH

4 Sets
6 Single Leg KB RDL (Each Side)
12 Band Pull Throughs

*Perform as a superset, no rest between
**Light day because lots of squatting and hinging tomorrow

LEANX

2 Rounds:
2 Down and Backs
10 Trunk Twists
10 Hip rockers
10 SL Raises
10 Single Leg Glute Bridges

-then-

12 Mins to Complete 4 Rounds:
10 Front Rack Lunges
10 RDL

*Rest 1 Min B/T Sets*

-then-

12 Min AMRAP:
10 T2B
15 Wall Balls
20 Mountain Climbers
25 RKBS (53,35)

-then-

Finisher:
15 Sec Handstand Hold
20 Shoulder Taps