East, Friday, 06/29/2018

CROSSFIT
*Performance Week

Strength 
Bench Press
3×5
*Build to a moderate load (5-10 lb jumps – end near last week’s load for 8s). Deloading bench press this week to test out next week.

Metcon

14 Minute Partner Relay

P1. Run 400m
P2. 250m Row & 10 Sit Up w/Med Ball Toss 14, 10

*partners rotate on the run. The idea being that P2 should be finished before P1 gets back.
*Score is rounds and reps

COMPETITION

MU Progressions
4 Rounds NFT:

8 Table Rocks
4-6 Ring Push-ups
8 False Grip Ring Rows
—
Core Strength
3 Rounds NFT:

6 GHD Hip Ext Hold (5s)
6 Natural Leg Ext Hold (5s)
6 GHD Sit-ups Hold (5s)

LEANX

6 Min AMRAP:
Buy In: 100 Single Unders
20 Russian Twists (Bodyweight)
15 HRPU
10 DB Snatch

1 Min Rest

6 Min AMRAP:
Buy In: 30 DB Thrusters
20 DB Toe Taps
15 DB Front Rack Squats
10 DB Bent Over Rows

1 Min Rest

6 Min AMRAP
Buy In: 30 Forearm to Palm Planks (15/side)
20 Med Ball Rotational Throws (10/side)
15 Med Ball Sit Ups
10 Lateral Hops over Med Ball

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.