Monday 3.5.18 CrossFit

Box Brief

ARDMORE & WAYNE ALL CLASSES ON AS SCHEDULED!

ARDMORE

Ardmore location will complete the below strength and metcon today.
18.2 re-test can be completed on the side but will not be coached.

Strength

Deadlift 6×3
Coach call warm up: 4×2 building to 75% every 2min
Intent:  Take 4 sets and build to a 75% of your 1RM (or a moderate weight). Once we hit 75% we’ll immediately perform an EMOM for 6 minutes working on being efficient with touch n go conventional deadlifts.

Metcon Prep

2 Rounds at game speed
25 Double Unders (25 Singles)
10 KBS
3 Burpee Box Jumps
– Rest 60s. –

Metcon

“Double Jump”

5 Rounds
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)

Last completed on 12/29.
Intent: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a gameplan before starting. KBS should be able to be done in big sets (at least 10/10).

Or

Metcon

Crossfit Games Open “18.2”
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open “18.2 A”
Use the remaining time from 18.2 to accomplish a 1RM  clean

Finisher

Coach led mobility

$ Out

Banded Alphabet: 2 x 1 full set on each side

WAYNE

18.2 will be coached today to make up for Saturday. The optional strength and ‘Double Jump’ is programmed, but will not be coached.

Metcon

Crossfit Games Open “18.2”
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open “18.2 A”
Use the remaining time from 18.2 to accomplish a 1RM  clean

Or

Optional WOD

Strength

Deadlift 6×3
Coach call warm up: 4×2 building to 75% every 2min
Intent:  Take 4 sets and build to a 75% of your 1RM (or a moderate weight). Once we hit 75% we’ll immediately perform an EMOM for 6 minutes working on being efficient with touch n go conventional deadlifts.

Metcon Prep

2 Rounds at game speed
25 Double Unders (25 Singles)
10 KBS
3 Burpee Box Jumps
– Rest 60s. –

Metcon

“Double Jump”

5 Rounds
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)

Last completed on 12/29.
Intent: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a gameplan before starting. KBS should be able to be done in big sets (at least 10/10).

Finisher

Coach led mobility

$ Out

Banded Alphabet: 2 x 1 full set on each side
By | 2018-03-04T19:22:29-05:00 March 4th, 2018|WOD|Comments Off on Monday 3.5.18 CrossFit