East, Monday, 10/01/2018

CROSSFIT

*Base Week

STRENGTH

Strict Press
15 Minutes to complete:

3 x 5 – 3.3.1.1.
-then-
1 x 10
1 x 8
1 x 6

*all sets are building – even the tempo warm up sets

WOD

3 Rounds
Every 4 Minutes Complete

500m Row
10 Pull Ups

RX+ Chest to Bar

COMPETITOR

Weightlifting Strength
Clean & Jerk

Power Clean, Floor
3@65
3@75
3@80
3×2 @ 85
*Based on most recent power clean max

-then-

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

-then-

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

LEANX

5 Min Movement Flow

10 Rockbacks
10 Bear Squats
10 Forward Bear Crawls
10 Reverse Bear Crawls
10 Sec Pigeon Stretch/Side

-then-

5 Min AMRAP:

10 SL RDLs
10 Pistol Squats
10 Split Squats

-then-

4 Sets; 3 mins to complete each set:

200m Run
25 Goblet Squats (53, 35)
50 Double Unders

-1 Min Rest-

WEEKLY OVERVIEW

BOX NEWS

On-Ramp kicks off this week. Remember it is free for the first week so spread the word. Class meets this week (which is free!!) and next week on Monday, Tuesday, and Thursday at 7pm.
#NoBS Challenge – Cut sugar and booze out of your diet – All of October.

IMPORTANT DATES

lululemon Box Throwdown in New Albany – Friday, 10/19, 6:30-9:30pm *more info to come in the Oct. Newsletter
Freaky Friday Night Lights – Friday, 10/26, 6:30pm
4B Internal Weightlifting Meet @ New Albany – Saturday, 11/3, 9am
4B Christmas Party – Saturday, 12/8, 7pm

Classes