East, Wednesday, 06/06/2018

CROSSFIT
*Deload Week

Skill

Alt KB Complex

6 Minute EMOM

4 Suitcase DL
4 SA RKBS
4 SA Snatch
4 SA OH Lunge

*should take appro. :30 to complete complex

**Keep light – Use as warm up to the Thruster

Strength

10 Minutes to Build to a Moderate

Thruster

*these start from the ground. Power clean the rep, reset your feet then begin their thruster. Its not a rep if you have to move your feet once you’ve begun your Thruster

COMPETITION

3 Rounds of:

30s Bretzel / side
6 Side Lying Windmills
8 HK Landmine Press / arm
10 Prone Plate Presses

LEANX

A. 6 Min EMOM:
1. Hanging Knee Circles
2. SA KB High Pull (30 Sec/Arm)

B. 4 Min AMRAP
5 Med Ball Push Ups
10 Med Ball Reverse Lunges
15 Med Ball Toe Taps

Rest 2 Mins, then Repeat

C. Cash Out:
3 Sets:
30 Sec Forearm Plank
30 Sec Side Plank (L)
30 Sec Side Plank (R)
30 Sec Rest