East, Monday, 04/02/2018

CROSSFIT

*Deload / Reset Week

Strength

12min to complete,
3 Rounds:

7 Turkish Sit-ups (R+L)
15 Banded Glute Bridges
12 KB FR Split Squat (R+L)
*Across. 3s neg on split squat

Metcon

1 Minute ME Double Unders
-then-

6 Minute AMRAP
3, 6, 9, 12, etc

Bar Facing Burpees
*5 BB Thruster 45, 35 after each set of Burpees

-then-
1 Minute ME Double Unders

*Score is total Double Unders, and Rounds and Reps of AMRAP

COMPETITION / EXTRA STRENGTH / GET SWOLE

Pause Power Clean (Hip)
4×3, across, light.
*Pause in power pos for 2s, and then in catch pos for 2s. Goal is staying light, fast, and owning the positions you hold.

Back Squat
2×10, across, light

SL Hip Ext
2×15 / leg, foot on 20″ box
*Testing week is next week so dropping volume and staying light

LEANX

8 Min AMRAP:

12-15 Alt DB Press/Side
12-15 Barbell Bent Over Row
15 Reverse Lunges/Side

-then-

Every 2 Mins for 10 Sets:

10 Box Step Ups
10 Sit Ups
10 Burpees

BOX NEWS

Mobility Class this Thursday at 5:30pm with Coach Sam. 

With the conclusion of the Open we will be back to regular Saturday hours and classes. 8am Weightlifting, 9am CrossFit and LeanX, 10am CrossFit, then Open gym until Noon.