East, Monday, 10/15/2018
CROSSFIT
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