Friday 12.1.17 CrossFit


1. Back Squat 5×3

2. Squat Clean 5×2

 Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future.
*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.



AMRAP 8min of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
Score = total reps completed
Rx: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Intent:  This workout is intended to push your mental capability as it gets progressively harder each round. Establish your pace early and use a load that allows you to stay consistent.

$ Out

3 Rounds of:
15 Banded Goodmornings
15s Side Plank each side
15 KB Rows each side
*Rest as needed between sets