East, Friday, 11/30/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Skill

20 Minutes to Complete
Push Press
6 x 5
*across @ 70-80% of 1RM

Metcon

Death By:
Pull Up
Push Up
Tuck Up

RX+
Chest to Bar
HRPU
V Up
**10 Minute Cap

COMPETITOR / STRENGTH
Accessory
12 – 10 – 8 – 20
SA Bent Over DB Row
SA DB Strcti Press
-then-
60 Band Pull Aparts
60 Banded External Rotations

LEANX

2 Rounds:
30 Jumping Jacks
20 Marches
10 Bent Knee Rocks
10 Supine Rolls
10 Supine Hip Circles

-then-

30-20-10 NFT:
DB Weighted Glute Bridges (HEAVY)
DB Deadbugs
Banded Lateral Monster Walks

-then-

For Time:
21-15-9
Double DB Deadlifts (35, 25)
DB Thrusters

-then-

For Time:
21-15-9
Burpees
V-ups

BOX NEWS