East, Tuesday, 08/07/2018
CROSSFIT
*BASE WEEK – We’re building into a 5RM Back Squat test next week, and then building to our second full testing week of the year August 27th – September 2nd. So our volume / intensity progression will be as follows:
Strength
10 Minutes to:
Build to a Moderate
P. Snatch Triple
-then-
Deadlift 15 Minutes to:
Build to a Heavy 3
-then-
2 x 2 @ @ 90%
COMPETITION
Death by Airbike & Burpees + Rope Climb EMOM
Format =
Min 1: 1 Cal Bike, 1 Burpee, 1 Rope Climb (15′)
Min 2: 2 Cal Bike, 2 Burpees, 1 Rope Climb
Min 3: 3 Cal Bike, 3 Burpees, 1 Rope Climb
*Calories and Burpees build, but rope climbs do not. Continue to climb until you can no longer fit the work within a minute. Be cautious on climbs under fatigue. Score is minutes completed successfully + reps in the last minute.
LEANX
1/2 Tabata:
Squat Negatives
*During 10 sec rest, hold bottom of squat*
-Right Into-
1/2 Tabata: Jump Squats
-then-
With a Partner:
3K Row
-then-
Cash Out:
30-20-10
DB OH Tricep Extension
DB Side Crunch/SIde
Superman
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