New Albany, Monday, 09/24/18

CROSSFIT

*Deload Week

Strength
12min EMOM:
Min 1. Goblet Squat to Bench
Min 2. DB Strict Press
Min 3. RDL
Min 4. Band Row
*All Single Leg/Arm. 20-25s per side. Leave enough time to transition. Light weight on all.

Metcon
For time, with a Partner:
Row
500m
400m
300m
200m
100m
*Both partners row a 500, then both partners row a 400, etc

 

COMPETITOR

Snatch Strength + Skill
A. Power Snatch
3@60
3@70
3@75
3×3@80

B. Behind Neck Snatch Grip Push Jerk
5×3
*Start with an empty bar and build 5-10lbs each set to a moderate load.

C. Snatch Pull
4×3 @ 90%

*Base all percentages off of recent Power Snatch 1RM

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Jane Fonda’s
10 Banded Good Mornings
10 Banded Air Squats

B.2 Rounds for Time:
50 Walking Lunges
400m Run
30 Butterfly Sit ups
20 KB Taters (53, 35)
10 SA KB Deadlifts/Side

 

BOX NEWS

  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. There will be no classes at either 4B location on Saturday, and no 5:30pm class in New Albany this Friday 9/28. Come out and party it up with your #4BFamily on Saturday.
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday is this coming Sun’, 9/30. Come lift heavy things with Coach Mike!