New Albany, Monday, 07/23/18

CROSSFIT
*Performance Week
 

Strength
Back Squat
Build to heavy 5
2×5 @ 90%

Metcon
For time:
100 DUs
100 Walking Lunges
100 DUs

 

COMPETITION

*We’re snatching in class tomorrow. So cleaning again on Monday of this week.

A. Clean Liftoff + Power Clean
4×3
*Start light and build to a light/moderate load. This is technique work. Two sec pause above knee on liftoff. Focus on gluing the bar to the low quad, keeping the chest in front of the bar, and loading up the hamstrings on liftoff.

B. Power Clean
3 @ 55
3 @ 65
2 @ 75
3×2 @ 80%
*Based off of power clean max

C. Single Led RDL (foot on wall)
3×8 / leg
*Across. One DB in each hand.

 

LEANX

A. Partner Double Baseline
1000m Row
80 Air Squats
60 SIt Ups
40 Push Ups
20 Ring Rows

B. Reverse Double Baseline
20 Ring Rows
40 Push Ups
60 Sit ups
80 Air Squats
1000m Row

 

BOX NEWS

• Our FMS Challenge is still in action. Sign-up for a Functional Movement Screen in the lobby at no extra charge (included in all 4B memberships)!