East, Friday, 05/25/2018
CROSSFIT
*Load Week
Strength
15min to complete:
Barbell Bench Press
4×10 across
*Same weight as last week
-ss w-
15 Band Pull-Aparts
15 Serratus Punch
Metcon
4 Minute AMRAP
2, 4, 6, 8, etc
SA DB Thruster
V Up
*20 DU between each round
-rest 2 minutes-
4 Minute AMRAP
2, 4, 6, 8, etc
SA KB Hang Clean & Jerk
V Up
*20 DU between each round
SA work is 1L/1R, 2L/2R, etc
COMPETITION
3 Rounds:
12 Single Leg Goblet Squat (R)
12 Single Leg Goblet Squat (L)
35s False Grip Hang (rings)
*Rest as needed between movements and sets.
-then-
Prowler Push
4 Rounds of:
100m ME (90, 70)
2min rest after each effort
LEANX
10-1:
Sit Ups
Push Ups
Jump Squats
-then-
10-1
Speed Skaters with a jump
DB Snatch
Renegade Rows
-then-
Cash Out:
4 Sets:
15 SA Banded Rows/side
10 KB Diagonal Chops/Side
BOX NEWS
- We’ve entered week 2 of the Whole30 Challenge! Great work to all of our challengers thus far! Hopefully we’ve all made it through the sugar withdrawal at this point!
- The Central East Regional kicks off this Friday – Head over to games.crossfit.com to checkout all the action.
- Saturday – 8am Weightlifting, 9am CrossFit and LeanX Combined, 10am CrossFit – NO OPEN GYM after 11am
- CLOSED THIS SUNDAY
- “Murph” is this coming Monday (5/28) at 9am. Remember this is open to the entire Community and we will have 3 scale options. Please arrive 15 minutes early if you plan on bringing someone who has never been to the gym so they can fill out a waiver. – NO OPEN GYM