East, Monday, 07/09/2018

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength
Back Squat
15min to complete:

Build to heavy 4
-then-
2×4 @ 85-90%

Metcon

7 Minute AMRAP

5 Ring Dip
10 Box Jump 24, 20
15 Tuck Up

*Score is rounds and reps

COMPETITION

 3x Thru Each:
Snatch Positions
Dynamic Snatch Warmup
Power Snatch + Snatch (ea position)

-then-

Every 2min for 16min:
(Power Snatch + Squat Snatch) x 3
*Build to a moderate load

LEANX

8 Min AMRAP:

10 DB Front Rack Lunges/Side
10 DB Snatch

-Rest 2 mins-

8 Min AMRAP:

10 Double DB Clean and Jerks
10 Double DB Front Rack Squats

-then-

Cash Out:
3 Min EMOM:

30 Sec Bent Knee Hollow Body Hold 
30 Sec ME Back Extensions

BOX NEWS

• Specialty Class w/ Gabby this Thursday at 5:30pm. Handstands and Handstand Walking

• Temporary schedule adjustment for this week – We will be closing Saturday the 14th at 11am after the 10am class is over, as well as be closed the entire day Sunday the 15th. We will be using this time to update the facility with some patch work on the walls, and a few coats of fresh paint. Google will be in Tuesday the 17th to do a video tour of the facility that will go up when people search for us on their site. We will be closed that day from 1 – 4:15pm for that videoing session. We apologize for any inconvenience this may create this week.