East, Tuesday, 02.05.2019
*Performance Week
CROSSFIT
Strength
16 Minute to Find a:
3RM Sumo Deadlift
Metcon
Carry D&B Series
4 Alt Relays of 3 D&Bs
SA OH
-then-
6 Alt Relays of 3 D&Bs
SA Front Rack
-then-
8 Alt Relays of 3 D&Bs
SA Suitcase
*athletes will switch hands after 1.5 D&Bs
**KB weight can get progressively heavier with each new carry
COMPETITOR / EXTRA STRENGTH
Handstand Skill Work
3 Sets
15 OH DB Circles (Each Direction)
10 Push Ups
4 Sets
12 Kick Up Version 2
15 sec Hollow Body Hold
5 Sets
3- 5 Strict Wall Facing HSPU
LEANX
2 Rounds:
30 Singles
10 Shoulder Rotations (fwd/bwd)
10 Arm Circles (bwd/Fwd)
10 Standing Alt. Swimmers
5 Walkouts
-then-
6 min EMOM:
1. 5 Scap Pull ups + 5 Core Swings + 5 Pull ups
2. 20 Underhand Pull Aparts
-then-
12 Min EMOM:
1. Cal Bike
2. Ring Rows
3. Double Unders
4. Kneeling Battle Rope Waves
-then-
30 Reps for Time: Knee to Squat Jump
BOX NEWS
- Specialty Class Thursday 530pm
- Minimum Class Requirements 3 Strict Chest to Bar Pull Ups, 3 Strict Ring Dips
- Zip-Up Hoodie Pre-Sale at the Check-In Desk