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: