East, Monday, 10/15/2018

CROSSFIT

*Performance Week

Olympic Skill

Power Snatch
15 Minutes to build to a single

3-3-2-2-1-1-1
*each set should build in weight 

Strength Skill

Sumo Deadlift
15 Minutes to complete:

3 x 5 – 3.3.1.1. – tempo
-then-
1 x 10
1 x 8
1 x 6
1 x 6
*all sets are building – even the tempo warm up sets

COMPETITOR

Weightlifting

10min EMOM:
Power Clean + Front Squat + Jerk
*Building

Clean Pulls
4×4 @ 95% of Power Clean Max

LEANX

5 Min Movement Flow

10 Head Nods (L+R/Up + Down)
10 BlackBurns
10 Prone T’s and Y’s
10 Alt. Swimmers

-then-

Gymnastics
5 Sets:

5 Banded Pull ups
20 Band Pull Aparts

-then-

For Time:

25 Burpee Wall Balls
50 Sit Ups
25 Burpee T2B

WEEKLY OUTLINE

  • Monday – Barbell Day – Power Snatch/Sumo Deadlift 
  • Wednesday – Gymnastics Skill – Toe to Bar 
  • Friday – Strict Press
  • Saturday – Partner repeat from 4.7.18

BOX NEWS

  • The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
  • Freaky Friday Night Lights – Friday, 10/26, 6:30pm
    • 430pm class has been moved to 415pm
    • 530pm class Cancelled
    • Tailgate party in the back lot after
  • 4B Internal Weightlifting Meet – Saturday, 11/3, 9am