New Albany, Monday, 10/01/18

CROSSFIT

*Base Week

WOD
5 Rounds for time:
10 SL Sit-ups
10 Front Rack Lunges (95, 65)
50 DUs
200m Run
*Rx+ (135, 95)

COMPETITOR

Weightlifting Strength
Clean & Jerk
A. Power Clean, Floor
3@65
3@75
3@80
3×2 @ 85
*Based on most recent power clean max

B. Behind Neck Jerks
4×3
*2 sec pause in split/catch position with bar overhead. Start with an empty barbell and build to a light triple

C. Clean Pulls
4×3 @ 95%
*Based on most recent power clean max.

LEANX

A.5 Min Movement Flow
10 Rockbacks
10 Bear Squats
10 Forward Bear Crawls
10 Reverse Bear Crawls
10 Sec Pigeon Stretch/Side

B. 5 Min AMRAP:
10 SL RDLs
10 Pistol Squats
10 Split Squats

C. 4 Sets; 3 mins to complete each set:
200m Run
25 Goblet Squats (53, 35)
50 Double Unders

-1 Min Rest-

BOX NEWS

October, November, and December are packed full of events at 4B. Here are some important dates to save:

Classes