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