East, Monday, 12/03/2018

CROSSFIT

*Load Week

Skill

Ring Dip Skill
10 minutes to Complete
3 Rounds of:
2 Tempo Ring Dips (:01 down + :01 ISO) + 4-6 Reg tempo Ring Dips
-then-
15 Banded Face Pull

Metcon

For time:
1 – 10

Overhead Squat 75, 55
Burpees

RX+
Burpee Over Bar

COMPETITOR / EXTRA STRENGTH

Weightlifting
Clean Pull + Power Clean
5 x 2 (1 + 1)
*Building

LEANX

2 Rounds:
30 Single Unders
20 Ankle Bounces
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

-then-

30 Min Partner AMRAP:
2000m Row
100 Partner Burpees
50 RKBS (53, 35)
100 Speed Skaters
200 Singe Unders

WEEKLY UPDATE

  • Monday – Ring Dip Skill
  • Tuesday – Sumo DL High Pull WOD
  • Wednesday – Turkish Get Up & Snatch Complex
  • Friday – Front Squat 
  • Saturday – “Annie” and Friends

BOX NEWS:

  • Specialty Class – This Thursday @ 530pm w/Coach Gabby. Butterfly Pull-Ups
    • Minimum requirement to get the full benefit of this class is 10 Unbroken Kipping Pull Ups
  • Holiday Party Saturday the 8th @ 7pm Details as follows:
    • Please go mark yourself as attending the Event Page if you have Facebook – 4BEast Christmas Party
    • 5 Canned Goods per person at the Door to enter – Each coach will do 1 Burpee for every Canned Good Donated 
      • Coaches are required to perform a minimum of 150 Burpees a day until total amount is completed
    • $5 Raffle Ticket Purchase to win a $100 Rogue Gift Card – Early Purchase starts 12.3
    • We will provide the Meat, some Alcohol, and Games – please feel free to bring a side dish, dessert, and/or your own beverage of choice