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You are here: Home / 4B East / East, Friday, 05/25/2018

May 24, 2018, casebelcher, Filed Under: 4B East

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

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