East, Tuesday, 05/01/2018

CROSSFIT

*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week. 

Skill:

6min EMOM:
Odd:
25s Straight Leg Rocks
Even:
15s Ring Support (Top)
15s Ring Support (Bottom)

Metcon

For time:

2400m Run
60 Wall Balls
60 Tuck Ups

*athletes may partition anyway they like

COMPETITION

10min Alt EMOM:
Odd: 8 Pause Pistols (alt, 4/side)
Even: 3 Skin-the-Cats

*This is our last week for skin the cats. Slow your temp and increase range of motion to make each reps more difficult compared to last week.
*3 sec pause in the bottom on pistol squats. Use a post for support to help learn bottom position.

LEANX

For Time:

10 T2B
15 Man Makers
20 Sit Ups
30 Push Ups
20 Sit Ups
15 Manmakers
10 T2B

-then-

4 Sets NFT:
15 Banded Kickbacks
15 Banded Lateral Kicks
15 Banded Frog Pumps

BOX NEWS