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