Monday 12.4.17 CrossFit


“Paused Front Squat” 1RM

Intent: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day.

Metcon Prep

Power Cleans 4×4 TNG
Every 90s, work to metcon weight


“The Chief ”
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

*Score = Lowest AMRAP score.
L2: (115, 75)
L1: (95, 65) (Box Push-ups)
Beginner: (95, 65 Deadlifts) (Box Push-ups)Intent: Benchmark workout today. We are looking for 5, 3 minute AMRAPs with consistent scoring for each. Overall, your pace should be around 80-85% Max HR for all sets.

$ Out

4 Rounds of:
50′ Single Arm Farmer Carry (each)
20 Banded Pull-throughs