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!