East, Wednesday, 02/28/18

CROSSFIT 
*2018 CF Open, Week 2 – Maintenance / Performance Week*

Weightlifting
EMOM x 8
C&J
*across

Metcon

3 Rounds

10 Deadlift 225, 155
10 HSPU
50 Dubs

*10 minute cap

COMPETITION

A. Complete w/ Warm-up
2 Rounds
10 Cossack Squats
5 Forward to Reverse Lunge (Each Side)
5 SL KB RDL

B. 5 min Practicing Double DB Snatch & DB OHS

C. 3 Rounds , moderate intensity:
12 Front Rack Lunges (75, 55#)
400 m Ski Erg

 

LEANX

8 Min AMRAP:

10 Calve Raises
10 Banded Clam Shells/Side
10 Diamond Push ups
10 Banded Hamstring Curls

-then-

Partner WOD for Max Reps:

Minutes 0-3
50 KB Deadlifts
ME Box Jumps
-Rest 1 Min-

Minutes 5-8
25 Synchronized Burpees
ME Synchronized Sit ups
-Rest 1 Min-

Minutes 9-12
50 DB Power Cleans
ME Double Unders
-Rest 1 Min-

Minutes 13-16
ME Synchronized Air Squats

BOX NEWS

Mobility Thursday – 5:30pm CrossFit class this week will be a Mobility class with Coach Sam!!

Open 18.2 – We will go forward with the Open workouts being scheduled for Fridays at 5:30pm, as well as from 9-11am on Saturdays. Due to not knowing how much space will be needed in both the LeanX room and the Main Room we will be moving open gym to 11-1230 for the following 4 Saturdays. We apologize to anyone that this may inconvenience as that is not in any way our intent. However, we hope that by extending the gym hours by 30 minutes all athletes (both those completing and not completing the Open) will have adequate time to get in their workouts.