East, Saturday, 03/10/2018

WEIGHTLIFTING

Clean Pull + Power Clean @ Knee
(1+1) x 2 x 8 

Pause Jerks
5 x 2 

CROSSFIT
*Maintenance / Performance Week

18.3

2 rounds for time of:

100 double-unders
20 overhead squats 115, 80
100 double-unders
12 ring muscle-ups
100 double-unders
20 alt. dumbbell snatches 50, 35
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

18.3 Scaled 

2 rounds for time of:

100 single-unders
20 overhead squats 45, 35
100 single-unders
12 pull-ups
100 single-unders
20 alt. dumbbell snatches 35, 20
100 single-unders
12 pull-ups

Time cap: 14 minutes

BOX NEWS

We will be running heats tomorrow with Heat 1 set to begin at 9:15. We only have 4 sets of Rings and 4 Speal Bars in the main room so those wishing to perform 18.3 RX will be limited to 4 spots per Heat. I am asking that we give priority to those that have signed up for the Open first and then we fill from there. Weightlifting will last approximately 45 minutes, followed by some mobility. Check the East Social page for a message from the Beard! We hope to see a packed house tomorrow!!