Monday 3.12.18 CrossFit


Overhead Squat 6×3 @ 75%, every 60s.
Coach call warm up: 4 x 3, building to 75%
Intent: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading.

Metcon Prep

3 Rounds
3 Power Cleans + 3 OH KB Lunges


“Short + Sweet”
3 Rounds
10 Power Cleans (135,95)
20 Double KB Walking OH Lunges (55s,35s)
L3: (115,75) (35s,25s)
L2: (95,65) (Weighted walking lunges)
L1: (65,35) (BW Lunges)
Beginner: Clean Grip Deadlifts in place of Power Cleans (135,95)

Last completed on 11.6.17
Intent: Benchmark workout. Try to beat previous time by 30-60s. Completing lunges in as a few of sets as possible is your goal today.


Coach Call
4x10s  Ea Plank Complex
Side Plank + Elbow Plank + Side Plank
– Rest 30s –
*Squeeze abs hard on each. Your should be shaking!