East, Tuesday, 10/09/2018

CROSSFIT

*Load Week

Weightlifting

Every 2min for 10min:
2 Power Cleans
*Building

Strength

Front Squat
15 Minutes to complete:
3 x 5 – 3.3.1.1.
-then-
1 x 10
1 x 8
1 x 6
*all sets are building – even the tempo warm up sets

COMPETITOR

Row – Stroke Consistency and Volume Accumulation
5k Row
*Goal is keeping the same strokes per minute over the course of the 5k. Aim for 20-22 strokes per minute.

LEANX

7 Min Movement Flow

10 Blackburns
10 Alt Swimmers
10 Scorpians
10 Mountain Climbers with reach
10 Quadruped Hip Circles
10 Bent Knee Rocks
10 Glute Bridges with 3 Sec hold at top

-then-

7 min AMRAP:
KB Complex:
5 of each:

SA Deadlift
SA Swings
SA Hang Clean
SA Hang Snatch
SA OH Reverse Lunge
*100m Run after finishing BOTH sides of the complex each round*

-then-

7 Min AMRAP:

5 T2B
5 RKBS
5 HRPUs
*30 Double Unders AFTER each round*

BOX NEWS

• Newsletters are out so please check your inbox. If you do not see it there please check your junk/spam folder, and if it still isn’t there please ask a coach to forward it to you. 
• This is the last week to get in your Crew Neck Sweatshirt Pre-Sale