CROSSFIT
*Deload Week
Weightlifting
12 Minutes to Build to a moderately heavy Clean and Jerk
Metcon
8 Minute AMRAP
2, 4, 6, 8, etc.
Shoulder to Overhead 115, 75
Alt Pistols
Pull Ups
COMPETITION
Clean Pulls
4 x 2 @ 100%
-then-
Tall Jerks
4 x 3 , across
*Start on toes, with bar at forehead height
**Should be a light weight focus on positions and speed
LEANX
8 Min EMOM:
Min 1: 30 Sec Handstand Hold
Min 2: Max Effort Unbroken Strict Pull Ups
-then-
30-20-10
Burpees
Goblet Squats
Pull Ups
-then-
Core Work:
Tabata: Weighted Leg Lowerings
BOX NEWS
The 2018 Crossfit open starts this week. As a reminder we will be running those workouts on Saturdays from 9-11am. Please show up ready to sign up for Heats on the chalkboard. We will not be running a LeanX class on Saturdays through the entirety of the Open, however, we will scale those workouts so that those who typically take LeanX can come participate!!
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