East, Monday, 12/10/2018

CROSSFIT

*Performance Week

Strength

Every 2 Minutes for 10 Minutes

3 Cleans
*building

Metcon

4 Rounds
:20 ME Wall Ball
:40 ME Burpee
1 min rest

*RX+ Ball Facing Burpee

COMPETITOR / EXTRA STRENGTH

Weightlifting
Snatch Pull + Snatch w/ 3 sec hold in the bottom
5 x 3
*Only increase weight if form is good and catch is stable

LEANX

2 Rounds:

30 Jumping Jacks
10 Cat Camels
10 Birddogs
10 Scorpions

-then-

With a Partner for Time:
10-20-30-40-30-20-10
Box Step Ups (24, 20)
Sit ups
RKBS (53, 35)

-then-

3 Rounds/Side:
10 Suitcase Deadlifts (53, 35)
15 Side Crunches

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