East, Monday, 11/26/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Strength

20 Minutes to Complete
Sumo Deadlift
6 x 5
*across @
70-80% of 1RM

Metcon

2 Minutes ME
Target Burpees
-then-
2 Minute ME
Box Jump
-then-
2 Minutes ME
Target Burpees

COMPETITOR / STRENGTH

Weightlifting
Power Snatch + OHS 5 x 2
Snatch Pull 5 x 2 @ 85%

LEANX

2 Rounds:
30 Single Unders
20 Deadbugs
10 Chalk Angels
10 Scorpions

-then-

9 Min EMOM:
1. Seated DB Press
2. DB Floor Flyes
3. DB Floor Skullcrushers

-then-

10 Rounds:
5 Wall Balls
10 Med Ball Sit ups
15 Double Unders

Weekly Outline

• Monday – Sumo Deadlift
• Tuesday – Turkish Get Up Series & Partner WOD
• Wednesday – Clean Complex 
• Friday – Push Press
• Saturday – “Beard Complex” – yep thats a thing now!

BOX NEWS

• Christmas Party is 12/8 @ 7 pm! If you have not had a chance to like the event page on Facebook yet please make sure you do so. It will 1. give us a good idea of how many people will be coming, and 2. keep you all in the know about what all we will be offering by way of food, and entertainment!