East, Monday, 03/12/2018

CROSSFIT
*Maintenance / Performance Week – We’re in the heart of the CrossFit Open and the peak of our programming year. The goal is to test your fitness with the Open WODs or some of the weekly WODs we post, but be wise about how many days you treat like a “competition day.”

Weightlifting:

EMOM x 6
2 Power Clean + Jerk

Metcon:

7 Minute AMRAP

2, 4, 6, 8, etc.

SA DB Thrusters 50, 35
Alt. Lateral Step Ups
Tuck Ups

COMPETITION 

Snatch Pull
5 x 3 @ 80%

Snatch Balance 
3 x 2 @ 80%

*Percentages based on 1RM Snatch 

LEANX

6 Mins to Accumulate:

2 Min Handstand Hold
15 Strict Pull Ups

-then-

4 Rounds, each for time

200m Run/Row
20 Goblet Squats (53,35)
20 AKBS (53,35)
20 V-Ups

*Rest 3 Mins after each set