New Albany, Friday, 07/06/18

CROSSFIT
*Deload Week / Throwback Week – Testing out our 5RM bench this week as well as pulling out a few WODs from the very first week CrossFit.com was published back in 2001. 

Strength
Bench Press
12min to build to a 5RM

Weightlfiting
Power Clean
3-3-2-2-1-1-1
*Build to a moderate load. Rest as needed.

 

COMPETITION

 A. Muscle-Up Progressions
2 Rounds NFT:
10 Table Rocks
10 Ring Push-ups
10 False Grip Ring Rows
—
B. Core Strength
2 Rounds NFT:
10 Hip Ext Hold (5s)
10 Natural Leg Extension Hold (5s)
10 GHD Sit-up Hold (5s)

 

LEANX

A. 6 Min AMRAP:
5 SA KB High Pulls/Arm
10 DB Push Press
5 Inverted Rows
10 DB RDL (3 sec negative)

B. 5 Rounds for Time:
20 Wall Balls
15 Lateral Hops over medball
10 Reverse Lunges with medball

 

BOX NEWS

• Competitor Group Training –  This Saturday (7/7) in New Albany at 11am. Anyone interested in competing is welcome to attend.
• Sign-up for a Functional Movement Screen in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership!