East, Friday, 07/27/2018

CROSSFIT
*Performance Week
 

Skill

10min to complete,
4 Rounds:

30s Pull-up Complex
2x15s HS Hold

*Pull-ups Complex
Move Continuous for 30s
2 Core Swings
2 Pull-ups w/ 3 ISO, then
Max Effort Unbroken of PU in remainder of 30s

Metcon

4 Minutes ME Meters on Rower
     – 8 Minutes Rest-
4 Minutes ME Meters on Rower

*shoot for that 2000m+ row pace

COMPETITION

3 Rounds:

False Grip Pull-ups (ME -1)
Ring Dips (ME -1)
*ME -1 = Max Effort -1 rep. This is week 7 of our 8 week Muscle-Up Progressions

Core Strength
3 Rounds:

15 GHD Hip Extension
15 GHD Sit-ups (to floor)
1min Farmers Hold

LEANX

5 Rounds For Time:

10 DB RDL
10 DB Walking Lunges
10 Goblet Cossack Squats
10 DB Reverse Walking Lunges

-then-

4 Rounds For Time:

5 SA Thrusters (R) (25, 15)
5 SA Thrusters (L)
10 Pull Ups
*rest 1 minute between sets

-then-

Cash Out:
3 Rounds:

100m Suitcase Carry (50m/side)
25 Side Crunches/Side

BOX NEWS