Monday 11.13.17 CrossFit

Strength

Front Box Squat 2RM
Beginner: Work up to a challenging set of 5
Intent: For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up.

Metcon Prep

Power Clean + Squat Clean 5 x 1
Intent: Work above metcon weight

“Times 3”

5min AMRAP
3 Squat Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans (135, 95)
6 Burpees
– Rest 2:00 –
5min AMRAP
3 Power Cleans
3 Squat Cleans
6 Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner: Ask Coach for metcon suggestion

Intent: Each AMRAP is intended to be a maximal effort hence the low reps and short time domain. Today we want 100% Max HR on first metcon and 80-85% effort the last two. The barbell loading should be comparable to the weight used for “Grace”.

$ Out

1a) Bulgarian Split Squat: 3 x 8 ea.
1b) Deadbug + Reverse Crunch: 3 x 10
By | 2017-11-06T15:12:38-05:00 November 12th, 2017|WOD|Comments Off on Monday 11.13.17 CrossFit