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