East, Monday, 08/27/2018

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. Try to stick to just CrossFit this week if you plan on doing all of PR Week and not adding in an evening LeanX class. 

Weightlifting

12min to build to a:
1RM Power Snatch

-then-

12min to build to a:
1RM Power Clean

Strength

12min to build to a:
1RM Front Squat

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

LEANX

10 Min Movement Flow

20 Sec Bretzle Stretch
20 Alternating Swimmers
20 Deadbugs
10 Leg Lowerings (5/side)
10 SL Glute Bridges
10 Mountain Climbers
10 Reverse Lunges
10 Leg Sweeps

“The LeanX Special” Retest

Buy In: 50 sit ups

10 Rounds:
4 Burpees
6 Pull Ups
8 Box Jumps
10 Goblet Squats

Cash Out: 50 Sit Ups

Finisher:

3 Mins of Foam Rolling

BOX NEWS

  • PR Week Outline
    • Monday – Barbell (Olympic Focus)
    • Tuesday – Gymnastics
    • Wednesday – Mile
    • Thursday – Make-Up Day
    • Friday – Barbell (Power Lift Focus)
    • Saturday – 4B 50
  • Labor Day Schedule – Hero WOD at 830am *4B members only