East, Wednesday, 11/07/2018

CROSSFIT

*Load Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

Olympic Lift

Every 2 Minutes for 12 Minutes

Power Snatch + OHS + Hang Snatch
*building

Strength

15 Minutes to Complete
Front Squat

4 x 5
*across @ 70-80% of 1RM

COMPETITOR / EXTRA STRENGTH WORK

Bench Press
A. 4 Rounds of:
8 Single Arm Dumbbell Bench Press
10 Single Arm Band Row

B. 4 Rounds of:
8 HK Landmine Press
20 Band Pull Aparts
*Start at eye forehead level and finish at sternum on pull-aparts.

LEANX

5 Mins: 10 of each

Bent Knee Rocks
Modified Windshield Wipers
Chalk Angels
Tabletops

-then-

Gymnastics:
4 Rounds:

12 Ring Rows
RIGHT INTO
ME Ring Row Hold (10-30sec)

-then-

5 Min AMRAP

10 Plate Weighted Sit ups (25,15)
15 Plate GTOH
20 Plate Lateral Hops

-Rest 3 Mins-

5 Min AMRAP

5 Offset Plate Push ups/Side
10 Plate Push Press (25,15)
15 Plate Squats

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