East, Friday, 11/16/2018
CROSSFIT
*Performance Week
Strength
18 Minutes to Complete:
Sumo Deadlift
5 x 5
*across @ 70-80% of 1RM
Metcon
5 Rounds
1 Minute AMRAP
8 Pull Ups
ME RKBS 53, 35
-1 minute rest-
*RX+ Chest to Bar
**score is lowest round of RKBS
COMPETITOR / STRENGTH
Accessory Strength
3 Sets
ME UB Strict Pull Ups
ME UB Bench Press (BW for guys, 60% BW for ladies)
*use band/lower weight if you cannot get more than 6 reps round 1
3 Sets
ME UB Feel Elevated Ring Rows
ME UB Ring Push Ups
3 Sets
20 sec Batwing Iso Hold
*”Thumbs to armpits”
LEANX
A. 5 Mins; 5 Reps each
Plank Shoulder Rotations (ADD VIDEO)
Forearm to Palm Planks
Bear Squats
Push up to Downdog
B. 5 Min AMRAP:
5 DB Deficit Reverse Lunges/Side
5 DB RDL
5 Banded Clamshells/Side
C. 30-20-10
Walking Lunges
Jump Squats
Rest 2 Mins
10-20-30
DB Walking Lunges
DB Goblet Squats