East, Monday, 10/22/2018

CROSSFIT

*Deload Week

Gymnastics Skill

10 Minutes to Complete

1 Max Effort set of HSPU
-then-
2 Sets at 60 – 70%

Metcon

3 Minute AMRAP x 3
-:90 rest between-

3 Thruster 95, 65 w/:01 ISO
6 Deadlift
9 Box Jump Over

*pick up where you left off

COMPETITOR

Weightlifting
5 Rounds:
1 Snatch Balance + 2 OHS
*Building. Start with empty bar – Stay light.

-then-

Power Snatch + Snatch
5×2
*Building

 LEANX

5 Min Flow:

5 Crocodile Breaths
5 Alt Swimmers
5 Rockbacks
5 Shoulder taps/Side

-then-

12 Mins to Complete 4 Sets:

8 DB Burpee Box Step Overs
16 DB Plank Rows

-then-

15 Min AMRAP:

3 Front Squat
6 Push Press
9 Thrusters
12 Burpees

WEEKLY OUTLINE

  • Monday – Gymnastics HSPU
  • Tuesday – Mental Toughness
  • Wednesday – Day at the Bar 
    • Power Cleans
    • Front Squats
  • Saturday – Spin on “Randy”

BOX NEWS

  • Mobility Class – 10/25 @ 5:30pm
  • Freaky Friday Night Lights 10/26 @ 6pm
    • 4:30pm Class moves to 4:15pm
    • 5:30pm Class is Cancelled this day 
    • Open gym ends at 5:30pm
  • Next Programming Cycle starts next week!