East, Wednesday, 10/24/2018
CROSSFIT
*Deload Week
Weightlifting
15 minutes to Build
Power Clean
3-3-2-2-1-1-1
*Athlete Note – Treat today just like we did the Snatches last week. Depending on how we are feeling today below are your suggested percentages for your heavy 1s:
If you are feeling fresh they should shot for:
1 @ 90-95% of 1RM
1 @ 1RM
1 @ New PR
If your technique or speed/power is feeling slightly off then you should shoot for:
1 @ 85%
1 @ 90-95%
1 @ 1RM Match
Strength
Front Squat
18 Minutes to complete:
3 x 5 – 3.3.1.1.
-then-
1 x 10
1 x 8
1 x 6
1 x 6
*all sets are building – even the tempo warm up sets
COMPETITOR
Muscle-Up Strength
Strict Muscle-Ups
ME UB Set
-then-
2 Sets at 70%
-or-
3 Rounds of:
Min 1: 4-6 False Grip Ring Pull-ups
Min 2: 4-6 Ring Dips
Min 3: 5-7 Muscle-Up Pull-Thrus
LEANX
2 Rounds:
Band Pull Aparts
Banded Pass Throughs
Walkouts
Hip Rocker to Mountain Climber
-then
4 Sets NFT:
10 Scap Pull Ups
15 Seated Double Band Lat pull down
-then-
5 Min Ladder:
2 Pull Ups
2 Med Ball Russian Twists
2 Hops over med ball
-rest 2minutes then-
5 Min Ladder:
2 T2B
2 Med Ball Lunges
2 Alt. Med Ball Slams
BOX NEWS
Lots of fun community events coming up over the next couple months – Save the dates!
- Mobility Class Thursday @ 5:30pm
- Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
- 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
- 4B Christmas Party – Saturday, 12/8, 7pm