East, Wednesday, 11/14/2018
CROSSFIT
*Performance Week
Row Intervals
Partner Row Relay
4 x 750
4 x 500
P1 – 1 & 3
P2 – 2 & 4
*score is your slowest 750m, and slowest 500m
Metcon
For time:
75 Lateral Plate Hops
50 Plate Deadlifts 45, 25
75 Sit Ups
*5 minute cap
COMPETITOR / STRENGTH
Back Squat
5, 3, 2, 3, 5
Example weights changes: 150, 165, 180, 170, 160
Core Circut
4 Rounds
7 Inchworm v2
30 sec Superman Hold
20 Side Bends
LEANX
A. 5 Mins; 5 Reps each
Supine Hip Circles
Supine Leg Raises
Bent Knee Rocks
Modified Windshield Wipers
B. 4 sets NFT:
10 DB SA Bent over Rows/Side
6 Banded Chin ups
C. 10,8,6,4,2 for time:
DB Plank Row
DB Power Clean
DB Push Press
V-Ups
D. Finisher: 100 Shoulder Taps
*every 15 Secs 3 supermans until complete*