East, Monday, 10/29/2018

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 16 weeks.

Weightlifting

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

Strength

Push Press
4 x 5 @ 70-80% of 1RM
*same weight across all sets

COMPETITOR / EXTRA STRENGTH WORK

Weightlifting

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

-then-

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

-then-

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

-then-

4 Rounds; Each for time

400m Run
30 Double Unders
20 DB Snatch (35,25)
10 T2B
-rest 2 minutes between sets- 

-then-

Finisher
3 Rounds:

30Sec Handstand Hold
Right Into
ME Hollow Body Hold

WEEKLY OVERVIEW

  • Monday – Barbell Day
    • Clean Complex
    • Push Press 4x5s
  • Tuesday – Rowing Interval Work
  • Friday – Sum Deadlift 4x5s
  • Saturday – Benchmark “Kelly”

BOX NEWS:

  • Internal Weightlifting Competition @ New Albany 11.3 @ 9am
    • Sign-Ups at the Front Desk
  • No BS Challenge Ends 10.31
  • Specialty Class – 11.8 @ 530pm w/Coach Gabby