New Albany, Monday, 09/10/18

CROSSFIT

*Build Week

WOD
3 Rounds for Total Reps:
Min 1: Suitcase DLs (53, 35)
Min 2: Lateral Step-Overs (20″)
Min 3: Alt V-Ups
Min 4: Single Arm Ring Rows
Min 5: Bike (cal)
Min 6: Rest
*30s per side on Suitcase DL & Single Arm RR.
**Rx+ DLs (70, 53)
**Score is total reps

Cash-Out
Coach led stretching

COMPETITOR

Snatch + Accessory
A. Power Snatch
3@65
3@75
3@80
3×3 @ 85

B. Behind Neck Snatch Grip Push Jerk
2×4 @ 55%
2×4 @ 60%

C. Sn Pull
4×3 @ 95%

*All percentages based off of most recent Power Snatch 1RM

 

LEANX
A. 10 Min Movement Flow
10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

B. DB Strength Circuit
9 Min EMOM:
1. DB Bent Over Row
2. DB Lateral Raises
3. DB Weighted Glute Bridges

C. 16 Min EMOM:
1. Ropes
2. Air Squats
3. Cal Row
4. Double Unders

 

BOX NEWS 

• Our Next On-Ramp class starts tonight at 7pm. Anyone that wants to check out Four Barrel gets their first week free. Let friends and family know and help us keep the #4BFamily Strong!
• The 4B Newsletter should have landed in your inbox last night (assuming we have your current email in Wodify). Check it out for our New Member Feedback Survey, as well as updates on programming, upcoming challenges, and more. If you’re not receiving our newsletters and would like to, email staff@4bfit.com and we’ll update your profile in the system.