Monday 1.15.18 CrossFit

Strength

Paused Front Squat 1×2
3 second pause at the bottom of each rep
Beginner 5×5 building if for permits
Intent: Make sure you stay rigid in your bottom position. 85% of your current 1RM is a good goal.

Metcon Prep

Every 90sec for 5 Rounds
3 Deadlift (building to workout weight)
6 Unbroken Pull Ups, or fast singles

Metcon

Every 4:00 x 5 Rounds
6 Deadlifts (255,165)
9 C2B Pull-ups
12 Goblet Squats (55,35)
Rx: Pull Ups
L3: (185,125) (6 Pull-ups per round) (45,25)
L2: (155,105) (BA Pull-ups) (35,25)
L1: (135,95) (Ring Rows) (25,15)
Score = Slowest Split

Intent: Deadlifts are intended to be heavier today and done touch n go. You should have at least 2:00-2:30 of rest for each round so all sets need to be done UB or as close to it as possible. Effort today should be around 80-85%

$ Out

3 x30 Banded Leg Curls each Leg
By | 2018-01-14T14:23:48-05:00 January 14th, 2018|WOD|Comments Off on Monday 1.15.18 CrossFit