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