East, Wednesday, 01.23.2019
CROSSFIT
*Base Week
CROSSFIT
Strength
20 minute to Complete
Sumo Deadlift
6 x 3
*across @
85 – 90% of 1RM
Metcon
Offset Carry D&Bs
Front Rack & Suitcase
10 Alt Rounds
2 Rig to Wall Down and Backs
COMPETITOR / EXTRA STRENGTH
Back Squat
in as few sets as possible accumulate 30 reps @ (185, 130#)
*1 min rest between sets
**if reps lose good form, rack the bar
LEANX
2 Rounds:
2 Laps
10 Deadbugs/Side
10 Chalk Angels
10 Lateral Openers
10 Windshield Wipers
-then-
3 Rounds:
30 Sec ME Strict Pull ups
30 Sec Rest
Right Into
3 Rounds:
20 Underhand Band Pull Aparts
10 Barbell Bent over rows w 3 sec hold at top
5 Ring Rows w/ 3 sec negative
-then-
3 Min AMRAP x 4
5 Pull Up
10 Sit ups
5 T2B
10 KB Deadlifts (70, 53)
-Rest 1 min b/t sets-