East, Monday, 05/07/2018

CROSSFIT

*Deload Week – Next week we will start our new 4 week cycle. On M/W/F we will rotate through Back Squat, Barbell Bench Press, and RDL. No tempo on any movements and all for sets for 10 reps. Focus on good quality movement over having to go 110% on every workout, that way you are fresh and ready to tackle our base week next week. 

Skill/Strength:

12 Minutes to Build to a Moderate P. Snatch Double

Metcon:

With Partner
For time:

20 TTB
50 Wall Ball
20 TTB
50 Wall Ball
20 TTB

COMPETITION

Clean Warm-up 

Clean Positions (2sec hold) – 3x thru
Clean Dynamic Warmup (3 reps each) – 3x thru
2 Power Clean from each position – 3x thru

-then-

4 Rounds:

3 Pos Power Clean
*Hip, Above Knee, Floor. Rest as needed. Start light, and jump 5-10lbs each set

-then

Front Squat

3×6
*Light. Learning positions getting ready for next squat cycle. 3 sec negative, 3 sec pause at bottom.

LEANX

For Time:
Partner Triple “Jackie”

3000m Row
150 Thrusters (45/35)
90 Pull Ups

BOX NEWS

• Specialty Class this Thursday at 530pm with Coach Gabby on Double Unders!!