New Albany, Tuesday, 10/09/18

CROSSFIT

*Load Week

Weightlifting
Every 2min for 10min:
2 Power Cleans
*Building

Strength
Front Squat
3×5 (3311)
10-8-6
*Building for both

 

COMPETITOR

Row – Stroke Consistency and Volume Accumulation
5k Row
*Goal is keeping the same strokes per minute over the course of the 5k. Aim for 20-22 strokes per minute.

 

LEANX

A. 7 Min Movement Flow
10 Blackburns
10 Alt Swimmers
10 Scorpians
10 Mountain Climbers with reach
10 Quadruped Hip Circles
10 Bent Knee Rocks
10 Glute Bridges with 3 Sec hold at top

B. 7 min AMRAP:
KB Complex:
5 of each:
SA Deadlift
SA Swings
SA Hang Clean
SA Hang Snatch
SA OH Reverse Lunge
*100m Run after finishing BOTH sides of the complex each round*

C. 7 Min AMRAP:
5 T2B
5 RKBS
5 HRPUs
*30 Double Unders AFTER each round*

 

BOX NEWS

October, November, and December are packed full of events at 4B. Here are some important dates to save:

  • #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
  • lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
  • 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