East, Monday, 09/24/2018

CROSSFIT

*Deload Week

Strength

15 Minutes to Complete
3 Rounds

Foot Anchored DB/KB RDL – 8 per leg
HK SA Arnold Press – 5 per arm
HK Pallof Press red/blue band – 8 per side

Metcon

3 Rounds for time:

20 Med Ball Cleans 20, 14
25 RKBS 53, 35
50 Double Unders

COMPETITOR

Snatch Strength + Skill
Power Snatch
3@60
3@70
3@75
3×3@80

-then-

Behind Neck Snatch Grip Push Jerk
5×3
*Start with an empty bar and build 5-10lbs each set to a moderate load.

-then-

Snatch Pull
4×3 @ 90%
*Base all percentages off of recent Power Snatch 1RM

 

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Jane Fonda’s
10 Banded Good Mornings
10 Banded Air Squats

-then-

2 Rounds for Time:

50 Walking Lunges
400m Run
30 Butterfly Sit ups
20 KB Taters (53, 35)
10 SA KB Deadlifts/Side

BOX NEWS

  • Weekly Overview
    • Monday – Accessory Strength
    • Tuesday – Barbell Day – P. Cleans / Front Squats
    • Wednesday – Gymnastics Skill
  • No Mobility class this Thursday – we will resume next month!
  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. East will be CLOSED all day. Come out and party it up with your #4BFamily on Saturday.
  • October On-Ramp starts on the 1st at 7pm!!
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday w/ Coach Cam this Sunday the 30th!