East, Tuesday, 12/11/2018
CROSSFIT
*Performance Week
Skill Work
12 Minutes of Rope Climb Skill
Metcon
15 Minute EMOM
1. Rope Climb
*up downs for scale
2. Alt DB Snatch 50, 35
3. Tuck Up
4. Assault Bike
5. Rest
*RX+
Start Seated Rope Climb
53, 35 KB Snatch
V Up
**score is total reps
COMPETITOR / EXTRA STRENGTH
Gymnastics Strength
Handstand Walking
Wrist Prep
2 Rounds
15 Wrist Up Downs (Each Side)
8 Plank Shifts
HS Skill work
5 Rounds
15-30 sec Handstand Floater
*Goal is to find balance in your hands, if you fall off try again; after a few attempts take a break. (See Video)
LEANX
2 Rounds:
2 Rig to Wall Down and Backs
10 Supine Roll
10 Straight leg raises
10 Chalk Angels
10 Single Leg Glute Bridges
-then-
Tabata Squat Hold
-Rest 1 Min-
Tabata Shoulder Taps
-then-
10 Rounds for Time:
1 DB Renegade Row/Side (35, 25)
2 Double DB Deadlifts
3 DB Power Cleans
4 DB Front Squats
5 DB Push Press