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