East, Friday, 09/21/2018

CROSSFIT

Snatch Complex

Every 2min for 10min:
3 Power Snatches
*Building

Strength

Sumo Deadlift
15 Minutes to complete:
3 x 5 – 3.3.1.1.
-then-
1 x 12
1 x 10
1 x 8

*all sets are building – even the tempo warm up sets

COMPETITOR

Bike Intervals
Bike – Variable Watt (power) Control

5min Warm-up. Build intensity minute over minute, and take note of wattage at each minute.
-then-
Record Cals for Each
6min Bike
4min Rest
4min Bike
2min Rest
2min Bike
1min Rest
1min Bike
*Goal is to keep a consistent wattage throughout each interval. Wattage should increase as intervals get shorter.

LEANX

2 Rounds:

Rockbacks
Hip Rockers
Mountain Climbers
Bird Dogs
Banded Toe Taps

-then-

3 Sets:
45 on 15 off

1. 5 Split Squats/Side into ME Pulse Squats
2. 5 Step ups/Side into ME Single Leg Squats to box

-then-

5 Min AMRAP

5 SA Swings/Side (35, 26)
5 Snatch to Reverse Lunge/Side
5 SA Wide Stance Rows/Side
-Rest 2 Mins-

-then-

5 Min AMRAP

5 Box Jumps
5 Box Push Ups
5 KB Taters (35, 26)