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