East, Wednesday, 10/03/2018

CROSSFIT

*Base Week

Skill Strength

Every 2min for 10min:

2 Power Snatches
*Building

STRENGTH

Sumo Deadlift
15 Minutes to complete:

3 x 5 – 3.3.1.1.
-then-
1 x 10
1 x 8
1 x 6

*all sets are building – even the tempo warm up sets

COMPETITOR

Pistol Progressions
2 Rounds:
10 Bird Dogs (5/side)
10 Side Plank With Rotation (5/side)
10 Shin Boxes (5/side)
10 Single Leg Squat (opposite foot stretched behind)

-then-

Counterbalance Pistol on Box
3×8 / side
*Stand on a 20-24″ box. Lower one foot off the side of the box, while the other foot stays on top and performs squat. Lift bottom foot as high as possible (similar to pistol), keeping heel down and knee outside toe on base foot. Use a 10-15# implement (DB, plate, KB) as your counterbalance.

LEANX

7 Min Movement Flow

10 Rib Grab Breaths (5/side)
10 Lateral Openers
10 Windmills
10 Supine Rolls
10 Bent Knee Rocks
10 Cat Camels
10 Bird Dogs

-then-

9 Min EMOM:

1. DB Bent Over Row
2. DB Floor Flyes
3. DB Overhead Tricep Extensions

-then-

18 Min AMRAP:
Partner Relay

12/10 Cal Row
10 Jump Squats
5 Toes to Bar

BOX NEWS