East, Monday, 08/13/2018
CROSSFIT
*BUILD WEEK – We’re building into OUR 5RM Back Squat test THIS week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume / intensity progression will be as follows:
WOD
20 Minute AMRAP
1200m Run
25 Goblet Squat 53, 35
50 Tuck Up
COMPETITION
Behind Neck Push Press
4×5
*Start light and build to a moderate load
Snatch Lift-Off
4×3
*Across, light. Hold a tight set-up position for 2sec, lift off to just above knee and hold for 2sec.
Power Snatch, Hip
5×3
*2sec pause. Start light and build to a moderate load. Hold power position for 2sec, and then explode out by driving feet through the floor.
LEANX
7 Min Ladder:
1 RKBS (53,35)
1 Goblet Squat (53,35)
1 Weighted Sit up w/ KB
-then-
5 Min Ladder:
1 KB Deadlift (53,35)
1 Air Squat
1 Sit up
-then-
3 Min EMOM:
30 Sec Hollow Body Hold
30 Sec Tuck Ups
BOX NEWS
- Weekly Outline
- Tuesday – Gymnastic Skill
- Wednesday – Power Clean Triple and 5RM Back Squat Test
- Friday – Deadlift
- Saturday – Karen
- Bring a Friend Day the 16th
- Saturday Morning Lights – Saturday the 26th
- Park WODS start back up on Sunday the 27th