Friday, 12/9/16

 In CrossFit

CrossFit

Weightlifting
Clean
Build to heavy single (90-95% 1RM)
*Technique > Load Lifted

WOD
12-9-6
Thrusters (135/95)
Pull Ups
*8 Min Cap
**Rx+= (155/105), C2B

 

LeanX

A. 10 min EMOM:
min 1: 45 second plank hold
min 2: 30 second hollow body hold on rig

B. Every 4 minutes, for 16 minutes (4 sets):
Row 350 Meters
20 Air Squats
20 RR
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 4 sets as quickly as possible.

 

Box News

Reminder: The 4B Christmas Party will be held at 7pm at 4B New Albany next Saturday(12/17)!

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