East, Wednesday, 09/05/2018
CROSSFIT
*Base Week
Weightlifting
Power Snatch
8min EMOM:
2 Above Knee + 1 Floor
*Building
Strength
Sumo Deadlift
15 Minutes to Complete
3×5 (3311)
-then-
15-12-10
*Building
COMPETITOR
Pistol Progressions + Core Accessory
10min Alt EMOM:
Odd: 5-7 Sit to Stands
Even: 10 alt High Box Step-ups
**try to drive off bottom foot as little as possible. Set box height as high as possible while still being able to drive through heel and keep knee outside toe
3 Rounds of:
10 foot on wall RDLs (per leg)
50 D-Ball / Sandbag Marches (100, 80)
*Hold a dumbbell in the same arm as the leg that’s on the wall
LEANX
7 Min Movement Flow
10 Bear Squats
10 Toe Touches (downdog pose
10 Child’s pose lat stretch/Side
10 T’s, Y’s and W’s
10 Alt Swimmers
10 Mountain Climbers
5 Inchworms
-then-
5 Min AMRAP:
5 Strict Pull Ups
5 Strict Push Ups
5 Strict Chin Ups
5 HRPU
-then-
7 Min AMRAP:
7 DB Burpees (35,25)
7 DB Push Press
14 DB Box Step ups
-then-
6 Min AMRAP:
6 Burpee Box Jump Overs
12 Plank Rows (35,25)
24 Speed Skaters