New Albany, Tuesday, 10/09/18
CROSSFIT
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