East, Saturday, 04/21/2018

CROSSFIT
**base week**

Strength:

3 Position Power Clean
w/Pause in each Position

Hip – Knee – 1″
(1+1+1) x 2 x 3

-then-

Touch and Go Practice
P. Clean w/ECC + P. Clean

(3+2) x 1 x 4

Metcon:

1 Mile Run

COMPETITORS

Aerobic Base

10min Air Bike
10min Ski Erg
*Find your zone and focus on relaxing and breathing. Heart rate should stay low but constant. An easy test is “Conversational Pace” -You should be able to speak in full sentences without losing breath.

LEANX

Mins 0-6 Complete:

21-15-9
Lateral Hops over DB
Sit ups
DB Thruster

Mins 6-12 Complete:

21-15-9
Burpees
DB Push Press
DB Front Rack Squat

Mins 12-18 Complete:

21-15-9
Push Ups
DB Power Cleans
Box Jumps