East, Wednesday, 04.17.19

CROSSFIT

Skill/Strength

15 Minutes to Complete:

Tempo Chin Ups
5 x 3 
(:01 up, :05 hold @ top, :05 down)
Rear Foot Elevated DB RDL
4 x 5 (Each Side)
(:05 down, :01 up)

**We will be focusing on building Muscle Stamina and increasing our capacity through holds and tempo. In the realm of Kipping Toe to Bar or Kipping Pull-Ups this is developed through strict strength. Make sure you are scaling appropriately so that you can perform the holds and eccentrics for :05. 

Metcon

For time
6 Rounds

5 SA DB Deadlift
4 SA DB Hang Power Clean
3 SA DB Thruster
10 V Up
—–
DB 50, 35
—–
R1, 3, 5 L Arm
R2, 4, 6, R Arm

LEANX

1 Round every 2 mins x 4 sets:
12 Box Jump Over
10 Lunges
100m Run

-then-

For Time:
50 DB Box Step ups (AHAP)
*EMOM: 10 speed skaters until complete