East, Friday, 08/17/2018

CROSSFIT

*BUILD WEEK – We’re building into OUR 5RM Back Squat test THIS 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

Deadlift
15 Minutes to:

Build to a Moderate Heavy 3

WOD

For time:
5 Rounds

5 Burpee Box Jump Over
10 Pull Ups
50 DUs

COMPETITION

Pausing MU Complex
5×4
*see video. Goal is to build stability, condition tendons and ligaments, and make neuromuscular connection (e.g. feeling and learning the positions by making the muscle/brain connection).

3 Rounds:

Min 1: 30sec DB Bicep Curls
Min 2: 30sec Lat Pull-downs
Min 3: 30 Bodyweight Tricep Ext

LEANX

Tabata Cal Bike
1 min rest
Tabata Double Unders
1 min rest
Tabata Cal Row
1 min rest

-then-

Finisher:

“The Floor is Lava” Hanging on the Bar edition

BOX NEWS

• Saturday Morning Lights – Saturday the 26th
• Park WODS start back up on Sunday the 27th