New Albany, Friday, 10/19/18

CROSSFIT

*Performance Week

Weightlifting
Power Snatch
3-3-2-2-1-1-1
*Building to a heavy single

Strength
Sumo Deadlift
3×5 (3311)
10-8-6-6
*Building for both

 

COMPETITOR

Muscle-Up Progressions
Strict Musce-Ups
9min EMOM:
1-2 Strict Muscle–ups

-or-

4 Rounds of:
Min 1: 5-7 False Grip Ring Pull-ups
Min 2: 5-7 Ring Dips
Min 3: 5-7 Table Tops

 

LEANX

A. 2 Rounds:
Rockbacks
Hip Rockers
Mountain Climbers
Bird Dogs
Banded Toe Taps

B. Strength
9 Min EMOM:
Bicep Curls
Band Pull Downs
Banded Lateral Chops

C. 12 Min AMRAP with partner
A: 400m Run
B. 10 DB Snatch into SA Front Rack Squat + ME Plank Hold

 

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 (at 4B East) – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
• 4B Christmas Party – Saturday, 12/8, 7pm