East, Wednesday, 03/07/2018

CROSSFIT

*Maintenance / Performance Week*

Strength

Front Squat

2×5 across
2×3 across
*leave 2 reps in the tank each set

Metcon

9 Minute EMOM

:30/:30 (work/rest)

1. Power Cleans 135, 95
2. Pistols
3. HRPU

RX+ 185, 125 and HSPU

COMPETITION

 Complete w/ Warmup

2 Rounds
5 Hip Cars (Each SIde)
10 Cossack Sqats
2 x 10 sec Goblet Squat Hold

EMOM x 8

Odd) 10/7 cal Ski Erg + 1 – 2 Muscle Ups
Even) Rest

*Goal here is get some muscle up practice under fatigue, but these could come up in 18.3 so dont tear your hands

LEANX

Strength:

6 Min to Complete:

30-20-10
DB RDL
DB Split Squat/Side

-then-

25 Min EMOM:

1. 100m Run
2. Battle Ropes
3. Cal Row
4. RKBS
5. Med Ball Sit up to wall