East, Tuesday, 11/20/2018
CROSSFIT
*Deload Week
Olympic Skill
Every 2 minutes for 12 Minutes
Power Snatch + Hang Snatch
(1 + 2)
Strength
18 Minutes to Complete
Front Squat
5 x 5
*across @ 70-80% of 1RM
COMPETITOR / STRENGTH
Pull Up Strength
3 sets
20 sec dead hang
15 Band Pull Aparts
4 Sets
3 Pull Up Negatives (3-5 sec ecc)
20 sec Hollow Body Hold
3 Sets
8 Single Arm Bent Over Row w/ 3 sec iso at the top
LEANX
5 Mins:
Rig to wall bear crawl
10 Bear Squats
10 Rockbacks
10 Birddogs
10 Bent Knee Rocks
-then-
Tabata Hollow Body Hold
-Rest 1 Min-
Tabata Superman Hold
-then-
20 Min EMOM:
1. Ropes
2. Cal Row
3. Sit Ups
4. Cal Bike
5. Rest
BOX NEWS:
- Thanksgiving Schedule Adjustments
- Wednesday – No 6pm LeanX, No 630pm CrossFit – we will close at 630pm.
- Thanksgiving – 7:30am Community WOD – Kids over 8 are welcome, please arrive by 7:15 if you are bringing someone who has not worked out with us before.
- Black Friday
- 8am CrossFit
- 9am LeanX
- 10am Crossfit (Gym will close at 12)
- Saturday – Return to normal schedule!!
- Christmas Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!