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You are here: Home / 4B New Albany / New Albany, Monday, 02/19/18

February 18, 2018, casebelcher, Filed Under: 4B New Albany

New Albany, Monday, 02/19/18

CROSSFIT
*Base Week

Weightlifting
Build to a Moderately Heavy Power Clean + Push Jerk

Metcon
6 min AMRAP
2, 4, 6, 8, 10….
Power Cleans (95, 65#)
Wall Balls (20, 14#) (10, 9′)

COMPETITION

A. Complete w/ warmup:
2 Rounds
15 Prone PVC Presses
20 BU Goblet Marches
5 SA KB Squat + Press (Each Side)

B. Clean Pulls
4 x 2 @ 100%

C. Tall Jerks
4 x 3 , across
*Start on toes, with bar at forehead height
**Should be a light weight focus on positions and speed

 

LEANX

A. 8 Min EMOM:
Min 1: 30 Sec Handstand Hold
Min 2: Max Effort Unbroken Strict Pull Ups

B. 30-20-10
Burpees
Goblet Squats
Pull Ups
*15min cap

C. Core Work:
Tabata – Weighted Leg Lowering

 

BOX NEWS

The 2018 CrossFit Open kicks off at 4B this Saturday at 9am. Open WODs will take the place of the 9 & 10am CF classes on Saturdays for the next 5 weeks. CrossFit HQ releases the WOD each Thursday night at 8pm. We’ll run heats from 9am-11am each Saturday. We’ll have spaces to sign-up on the board when you arrive. Heat/time slots will be first-come-first-serve. One coach will be running heats while another will be available to help with warm-ups. You don’t need to be signed up for the Open to participate. The WODs will be very similar to other WODs we’ve completed in class before.

Signup for the Open Here

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