Thursday 4.5.18 CrossFit


1a) Front Squat 4×3 @ 75%
1b) Sumo Deadlift 4×3 @75%
Complete 1A + 1B every 2min
Reset on each rep, not TNG DL
Coach Call Warm Up 3 sets building to 70%
Intent: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.

Metcon Prep

1 Round
8 TNG deadlifts with metcon weight
8 Lateral Burpees
10s Max Effort Bike


Every 4:00 x 4 Sets
15 Calorie Bike/Row/Burpees
15 Deadlifts (225,155)
*Score = fastest split
L3: (185,125)
L2: (155,105)
L1: (20s Max Effort Bike) (135,95)

Intent: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should near maximal!  Heads up we are doing a similar tester workout next week so this will give you a good idea how next Friday’s workout should feel.

$ Out

1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s. (‘AB’ril)