East, Monday, 02.11.2019

*Deload Week

CROSSFIT

Strength

15 Minutes to Complete
Snatch

3 – 3 – 2 – 2 – 1 – 1 – 1

Metcon

8 Minute Parter Relay

10 Alt DB Push Press 50, 35
10 DB Front Squat
*all reps have a :01 pause

COMPETITOR / EXTRA STRENGTH

Hang Power Clean, knee
5 x 2
*building
**go heavy but make sure positions are solid, no starfish catches

LEANX

2 Rounds:
2 Rig to Wall Down and Backs
10 Hip Rockers
10 Windmills
10 Supine Rolls
10 Bent Knee Rocks

-then-

3 Rounds for quality:
1 Rig to Wall Bear Crawl D&B
10 Bird Dogs
20 Sec Side Plank/Side

-then-

For Max Rounds and Reps:
90 Sec on; 30 off x 8
20 Step Ups
20 Ring Rows
20 Burpees
20 RKBS
20 Lateral Hops over KB

-then-

With a Partner:
100 Leg Lifts
100 Target Sit ups
100 Plank High Fives

WEEKLY OUTLINE

Classes