East, Monday, 01/07/2019

CROSSFIT

*Performance Week

CROSSFIT
Olympic Focus

18 Minutes to Complete:
Cleans

5 – 5 – 3 – 3 – 2 – 2 – 2
*building

Metcon

5 Rounds for Time

10 Wall Ball
15 RKBS 53, 35
RX+ 70, 53
 
*10 Minute Cap

COMPETITOR / EXTRA STRENGTH

Weightlifting

Snatch Pull + Power Snatch
5 x 2 x 1 + 1

LEANX

3 Rounds:
2 Rig to Wall Down and Backs
1 Rig to Wall D&B Bear Crawl
10 Rockbacks
10 Hip Rockers
10 Sec Pigeon Hold/Side

-then-

10 Min EMOM:
1. 15 DB Goblet Squats (50, 35) + ME Jump Squats
2. Rest
*RX+: 70,50

-then-

10 Min EMOM:
1. 10 DB Power Cleans (50, 35) + ME T2B
2. Rest

-then-

3 Rounds:
30 Sec FA Plank
30 Sec Side Plank (r)
30 Sec Side Plank (l)
30 Sec rest

WEEKLY OUTLINE

• Monday – Cleans: 5 – 5 – 3 – 3 – 2 – 2 – 2
• Tuesday – Push Press: 5 x 3 
• Wednesday – Long Mental Toughness Metcon
• Thursday – Partner WOD
• Friday – Sumo Deadlift: 5 x 3 
• Saturday – Open 13.4

BOX NEWS

• January On-Ramp Starts on the 7th
• January 7th Kicks off 10am CrossFit 
• Specialty Class 1.10 @ 5:30pm w/Coach Gabby
• CrossFit Open Begins 2.21