New Albany, Monday, 10/29/18

CROSSFIT

*Base 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.

Weightlifting
Every 2 min for 12min:
Power Clean + Front Squat + H. Clean
*Building

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

 

COMPETITOR / EXTRA STRENGTH WORK

Weightlifting
Snatch Balance
4×3
*Light, building. Treat this as skill work. 

Power Snatch + Snatch
3×2
3×1
*Building. Stay moderate. No misses. 

Snatch Pull
5 @ 95%
5 @ 100%
5 @ 105%
*% based off power snatch max or full snatch max, whichever is heavier.

 

LEANX

Flow
2 Rounds:
Cat Camels
Birddogs
Childs Pose
Scorpions

A. 4 Rounds; Each for time
400m Run
30 Double Unders
20 DB Snatch (35,25)
10 T2B
-Rest 2 Min B/T Sets –

Finisher
3 Rounds:
30Sec Handstand Hold
Right Into
ME Hollow Body Hold

 

BOX NEWS:

  • The 4B Longevity Program kicks off Tuesday, November 6th!
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
  • 4B Christmas Party – Saturday, 12/8, 7pm