New Albany, Monday, 09/17/18

CROSSFIT

*Build Week

Strength
Strict Press
3×5 (3311)
11-9-7
*Building for both

Metcon
4 Rounds:
—
2min AMRAP
6 Pull-ups
8 Push-ups
10 KB Clean to Reverse Lunge (35, 26)
—
1min rest after each AMRAP
*Start from beginning on each AMRAP. Score is lowest round.
*Rx+ C2B Pull-ups, KB Clean (53, 35)

 

COMPETITOR

C&J + Accessory
A. Drop Drills (Jerk)
5×3 (empty bar)
*Pause on tips of toes with bar at forehead height. Drop directly under the bar and hold landing position for 3sec before returning to stand

B. Power Clean & Jerk
3@65
3@75
3@80
3×3 @ 85

C. Clean Pulls
4×3 @ 90%

LEANX

A. 5 Min Movement Flow
10 Head Nods (L+R/Up + Down)
10 Rockbacks
10 Mtn Climber to Hip Rocker
10 Cat Camels
10 Supine Rolls

B. Every 4 Mins x 4 Rounds
5 DB Power Cleans (25, 15)
5 DB Burpees
5 DB Front Rack Squats
20 Double Unders
200m Run

C. Team: Russian Twist Plate Relay

 

BOX NEWS

• This Thursday is our monthly Bring a Friend Day during all class times at 4B! Bring friends, family, coworkers… whomever you would like! The WOD will still be challenging but will be scalable for beginners during all class times.
• Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
• Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!