East, Wednesday, 06/27/2018

CROSSFIT
*Performance Week

Strength

Deadlift
3×8
*increase from last week – across
-ss w-
OH Carry
3x50m
*increase from last week 

Metcon

For time:
8 Rounds

5 P. Snatch 75, 55
10 Goblet Squat 53, 35
50 Double Unders

RX+ 95, 65

COMPETITION

3 Rounds NFT:
10 HK Landmine Press / side
12 Inverted Row
2 Turkish Get-up / side

*WEEK 3 of our 8 week TGU progressions. Increase load on HK Landmine press and Bottoms Up TGU compared to last week.

LEANX

8 min amrap

8 Goblet Squats (53,35)
16 RKBS
24 Double Unders

-then-

7 Min AMRAP:

7 DB Power Cleans (35, 25)
14 Renegade Rows (No Pushup)
21 Back Extenstions/Supermans

-then-

6 Min AMRAP:

6 SA Ring Rows/Side
12 DB Floor Press
18 Sit Ups

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.