East, Friday, 08/24/2018

CROSSFIT

*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week. 

Weightlifting
Power Snatch Complex
6 Minute EMOM
Lift off + Pull + 2 P. Snatch
*Across

-then-

Power Clean Complex
6 Minute EMOM
Lift off + Pull + 2 P. Clean
*Across

COMPETITION

Muscle-up Strength / Progressions

Feet Elevated Transition Drill
5×4

2 Rounds:

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

LEANX

10 Min Movement Flow

10 Blackburns
10 Alternating Swimmers
10 Prone T’s with 3 sec pause
10 Scorpians
10 Heel Drops/Leg
10 Ankle bounces

-then-

For Time:

Buy In: 30 Burpees
5 Rounds:
5 Pull Ups
10 Hang KB Snatches/Side (35, 26)
15 Box Jumps (24,20)
Cash Out: 30 Burpees

-then-

Finisher:
3 Sets ME Weighted Plank Hold

BOX NEWS

  • Saturday Morning Lights – Saturday the 26th
    • No LeanX at 9am, and no Open Gym from 9 – 10:30
  • Park WODS start back up on Sunday the 27th
    • We will be kicking off the workout at 3pm in the field at E.P. Tom Sawyer. If you are bringing someone who has never worked out with us before please make sure they arrive before 2:45 so we can have them fill out a waiver.