East, Monday, 09/17/2018
CROSSFIT
Gymnastics
Gymnastics T2B
10 Minutes to Complete 3 set
Strict Curl Up + Kipping T2B
(3 + 6-8) x 1
*after each set 5 KB Windmills per side
Metcon
8 Minute EMOM
5 Pull Ups
8 Burpee
RX+ Chest to Bar, Target Burpee
COMPETITOR
C&J + Accessory
Drop Drills (Jerk)
5×3 (empty bar)
*Pause on tips of toes with bar at forehead height. Drop directly under the bar and hold landing position for 3sec before returning to stand
-then-
Power Clean & Jerk
3@65
3@75
3@80
3×3 @ 85
-then-
Clean Pulls
4×3 @ 90%
LEANX
5 Min Movement Flow
10 Head Nods (L+R/Up + Down)
10 Rockbacks
10 Mtn Climber to Hip Rocker
10 Cat Camels
10 Supine Rolls
-then-
Every 4 Mins x 4 Rounds
5 DB Power Cleans (25, 15)
5 DB Burpees
5 DB Front Rack Squats
20 Double Unders
200m Run
-then-
Team: Russian Twist Plate Relay
BOX NEWS
- Weekly Overview
- Monday – Gymnastics Toe to Bar
- Wednesday – Strict Press
- Friday – Barbell Day – Snatch EMOM, Sumo Deadlift
- Saturday – Partner Running Angie