East, Monday, 04/30/2018

CROSSFIT

Strength:

DB Tempo Bench Press
3×10
(3s ecc, 2s iso)
*Across. Increase load from last week. Leave 1-2 reps in the tank
-ss w-
Supine Ring Rows
3×10
(3s ecc, 2s iso)
*increase angle

Metcon:

For time:
5 Rounds

6 TTB
10 DB Snatch 50, 35
14 Alt KB Step Ups 35, 26

COMPETITORS

Snatch Warmup

-then-

Pause Power Snatches
5×3
*Pause for 2sec:
-Below knee
-Above knee
-Power Position

-then-

Double KB Front Rack Squat
3×6 (3s neg, 2sec pause, 1 sec up

LEANX

For Time:
10-1
Tuck Up + Bench Dips

-then-

20 Min EMOM:

1. Wall Balls
2. Med Ball Toe Touch
3. Med Ball Reverse Lunges
4. Burpees over Med Ball