New Albany, Monday, 07/09/18

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength
Back Squat
15min to complete:
Build to heavy 4
2×4 @ 85-90%

Metcon
5 Rounds:

Min 1:
5 Burpees
10 RKBS (53, 35)
ME DUs

Min 2:
Rest

*Score is total DUs

 

COMPETITION

 A. 3x Thru Each:
Snatch Positions
Dynamic Snatch Warmup
Power Snatch + Snatch (ea position)

B. Every 2min for 16min:
(Power Snatch + Squat Snatch) x 3
*Build to a moderate load

 

LEANX

A. 8 Min AMRAP:
10 DB Front Rack Lunges/Side
10 DB Snatch

-Rest 2 mins-

8 Min AMRAP:
10 Double DB Clean and Jerks
10 Double DB Front Rack Squats

B. Cash Out:
3 Min EMOM:
30 Sec Bent Knee Hollow Body Hold 
30 Sec ME Back Extensions

 

BOX NEWS

• Sign-up for a Functional Movement Screen (FMS) in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership! Also, we’re holding an FMS challenge through the month of August. Get screened and you’ll be entered for a chance to win a Rogue gift card.