East, Monday, 02.04.2019
*Performance Week
CROSSFIT
Strength
15 Minutes to Complete
Cleans
3 – 3 – 2 – 2 – 1 – 1 – 1
Metcon
10 minute AMRAP
5 OHS 75, 55
5 Front Squat
10 Tuck Up
30 DUs
RX+ 95, 65
COMPETITOR / EXTRA STRENGTH
Hang Power Snatch, Hip
4 x 3
*Focus is agressive jump and solid lock out
LEANX
2 Rounds:
2 Laps
10 Rockbacks
10 Hip Rockers
10 Quadruped Hip Circles
10 90/90 Transitions
-then-
8 Mins to Complete 3 sets:
8 DB Bulgarian Split Squats
8 DB Deficit Reverse lunge
8 DB Deficit Deadlifts
-then-
20 Min AMRAP w/Partner:
50 Wall Balls (20,14)
40 Burpees over Medball
30 Med Ball over Shoulder
20 Med Ball Sit Ups
100 Med Ball Toe Taps
WEEKLY OUTLINE
- Monday – Clean 3, 3, 2, 2, 1, 1, 1
- Tuesday – 3RM Sumo Deadlift
- Wednesday – 1/2 Mary & 1/2 Cindy
- Friday – 3RM Push Press
- Saturday – Open 11.5
BOX NEWS
- On-Ramp starts 2.4 @ 7pm
- Specialty Class Thursday 530pm
- Minimum Class Requirements 3 Strict Chest to Bar Pull Ups, 3 Strict Ring Dips
- Zip-Up Hoodie Pre-Sale at the Check-In Desk