Friday 2.2.18 CrossFit


Front Box Squat (9 x 3 @ 60%, every 60s)
Intent:  Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks.

Metcon Prep

5min EMOM
2x Squat Cleans + 2-3 Pull Ups
*Buid to metcon weight and pull up variation


“Mr. Clean”
C2B Pull-ups
Squat Cleans (185,125)
Rx: (155,105)
L3: (Pull-ups)(135, 95)
L2: (Band Assisted Pull-ups)(115, 75)
L1: (Ring Rows)(95, 65)

Intent: Squat cleans are intended to be heavier today. Pull-ups are not intended to be done UB so challenge yourself today. This workout is intended to be more of a “grind”

$ Out

1a) Reverse Lunge + RDL Combo: 4x6ea
1b) Straight Leg Weighted Sit-ups: 4×10