East, Monday, 11/12/2018

CROSSFIT

*Performance Week

Core Series

3 Rounds

10 Hollow Body Rocks
10 V-Up
10 Tuck Up
:10 Hollow Hold
-then-
8 HK Banded Rot per side

Metcon

16 Minute AMRAP

10 Toe to Bar
30 DUs
20 SA DB Step Over 35, 20*
30 DUs
30 Burpee
30 DUs

*Knee height for Box Step Over hold DB in Suitcase position

COMPETITOR / STRENGTH

Weightlifting
Snatch Balance + OHS
4 x 2 w/ 2 sec pause in the bottom of the OHS

Snatch Pull + Power Snatch
5 x 1
*Building

Tempo Snatch Deadlift
5 x 2 @ 80%
1 sec pause at :
1″
Below knee
Above knee

 

LEANX

A. 5 Mins; 5 Reps Each
Supine Rolls
Chalk Angels
Deadbugs
Lateral Openers
Windmills

B. 3 Rounds; 30 Sec of each:
ME Banded Tricep Pressdown
ME Push ups
Rest
ME Bicep Curls
ME Standing Banded Row
Rest

C. Partner AMRAP:
5 Min AMRAP
600m Row Right into ME Goblet Lunges (53,35)

5 Min AMRAP
600m Row right into ME Goblet Marches (53,35)

5 Min AMRAP
600m Row Right into ME RKBS (53,35)

*Rest 1 Mins b/t each metcon*

 

BOX NEWS: