East, Monday, 07/23/2018

CROSSFIT
*Performance Week
 

Weightlifting

6 Minute EMOM
*across

1 Hang Power Snatch + 3 OHS

Strength

Back Squat
15 Minutes to complete:

Build to heavy 5
-then-
2×5 @ 90%

COMPETITION

We snatched in class today. So cleaning again on Monday of this week.

Clean Liftoff + Power Clean

4×3
*Start light and build to a light/moderate load. This is technique work. Two sec pause above knee on liftoff. Focus on gluing the bar to the low quad, keeping the chest in front of the bar, and loading up the hamstrings on liftoff.

Power Clean

3 @ 55
3 @ 65
2 @ 75
3×2 @ 80%
*Based off of power clean max

Single Led RDL (foot on wall)

3×8 / leg
*Across. One DB in each hand.

LEANX

Partner Double Baseline

1000m Row
80 Air Squats
60 SIt Ups
40 Push Ups
20 Ring Rows

-then-

Reverse Double Baseline

20 Ring Rows
40 Push Ups
60 Sit ups
80 Air Squats
1000m Row

BOX NEWS

  • Mobility Class w/ Coach Zack at 5:30pm on Thursday
  • Weekly Overview – Every Monday post from now on will include an Overview of when our main lifting days are for the week in an attempt to help you all prepare in the event you like to take your fitness outside of the gym with Running, Yoga, Climbing, or accessory work while at the gym after class. 
    • Monday – Back Squat
    • Wednesday – Deadlift
    • Friday – Gymnastic Skill
    • Saturday – Benchmark “Nancy”