East, Saturday, 12/01/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Metcon

Beard Complex
16 Minute E2MOM

5 Deadlift
5 Hang Power Clean
5 Thruster
10 Alt Rev FR Lunge

*must be unbroken for it to count
**athletes may build in weight

COMPETITOR / STRENGTH

7 Rounds
250 m Ski erg
2 Stric Muscle Ups
10 DB Clean & Jerk

*Scale MU to strict pull ups
**If doing with a parner
A: Ski
B: MU + C&J
Switch

LEANX

2 Rounds:
30 Single Unders
5 Lateral Openers/Windmills/Side
5 BlackBurns
5 Alt Swimmers/side
5 Scap Push ups

-then-

Tabata Forearm Plank

-then-

4 Min AMRAP x 3:
5 Pull Ups
20 RKBS (53, 35)
5 Push Ups
40 Double Unders

-Rest 1 Minute between sets-

-then-

Cash out: Tabata Hanging Knee Raises

BOX NEWS

• Holiday Party next 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