East, Wednesday, 02/06/2018
CROSSFIT
*Base Week*
Gymnastic Strength
12 min to complete:
3 rounds of:
Muscle Up Work
1. 2 – 3 x (1 MU + 2 Ring Dips)
2. (2 Foot Elevated MU Transition + 1 MU Negative) x 2-3
3. (2 false grip RR w/ :02 ISO + 2 Ring Dip :02 Neg w/ :02 ISO) x 3
3 rounds of:
Pistol Skill Work
10 Alternating Pistol
Metcon
8 Minute AMRAP
5 HSPU
10 KB Goblet Squat 53, 35
15 RKBS 53, 35
50 DUs
RX+ Deficit HSPU, KB 70, 53
COMPETITION
A. Complete w/ Warmup
2 Rounds
10 Side Lying IR/ER
5 Supine Weighted Shoulder Flexion
6 T Push Ups
B. 7 min AMRAP
8 Strict Pull Ups
8 Strict Ring Dips
15 cal Assault Bike
LEANX
A. 3 Rounds:
100 Alternating Plate Shuffles
80 Hops to Plate
60 Lateral Hops Over Plate
30 Plate GTOH
20 Burpee to Plate
-Rest 3 Min B/T Sets-
B. Tabata: Hanging knee raises
BOX NEWS
The Internal Throwdown is this Saturday, 2/10. There will be NO CLASSES that day, but come out and cheer on your fellow athletes. The action starts at 8:45 and should wrap up around noon. Save a cheat meal for Saturday. We’ll provide pizza, Zevia, and beer during the final and for a post Throwdown party.
If you’re competing on Saturday, head over to the Throwdown Blog Post to get all the details.
This Thursday Specialty Class lead by Coach Gabby and assisted by Coach Zack at 530pm. This will take place of the Crossfit class!