East, Friday, 08/10/2018
CROSSFIT
*BASE WEEK – We’re building into a 5RM Back Squat test next week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume / intensity progression will be as follows:
Strength
Back Squat 15 Minutes to:
Build to a Moderate Heavy 3
**no failed reps
Metcon
2 Times Through
1 Minute ME at Each Station
1. Pistols
2. Burpees
3. DUs
4. Rest
*score is reps of each movements for both rounds – so a score for Pistols, Burpees, and DUs separately
COMPETITION
Muscle Up Strength / Progressions
3 Rounds:
2x15s Table Top Holds
ME False Grip Ring Pull-ups
ME Strict Ring Dips
-then-
Core
3 Rounds:
20 KB Side Crunches
10 Weighted GHD Hip Ext
10 GHD Sit-ups
LEANX
Teams of 3:
90-60-30 of:
Cal Bike
Double KB Deadlifts (53,35)
Tuck Ups
-then-
Cash Out:
Death By:
Burpee T2B
BOX NEWS