Monday 3.26.18 CrossFit


Back Squat 1×2
Intent: Build to a new 2RM in the Back Squat. The goal is to hit your current 1RM for 2 today. Take 6-8 sets and progressively build in weight increasing your rest interval as the weight gets heavier.

Metcon Prep

2 Sets at fast pace:
5 Deadlifts
4 Hang Power Cleans
3 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon


45 Deadlifts (155,105)
30 Hang Power Cleans (155,105)
15 Squat Cleans (155,105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner: Ask Coach

*Compare to 11/20
Intent: The goal of this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform singles with.

$ Out

3 Rounds
15 Band Resisted Russian KBS
12 Goblet Reverse Lunges (6 each)
10 Reverse Crunches