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