Friday 4.6.18 CrossFit


Bench Press Coach Call, EMOM 9×3 @ 50%
Change Grip every 3 sets ie. close, medium, and wide grip.
Intent:  Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set. It may be feel light, but you actually utilize more high threshold motor units by moving weight as fast as possible so don’t underestimate the value of this work.

Metcon Prep

Coach Call 3 Rounds
– Every 2min –
3x Hang Power Clean
3x Push Press
3x Overhead Squat
3x T2B


“Johnny Cash”
4 Rounds
15 T2B
15 Hang Power Cleans (115,75)
15 Push Press (115,75)
15 Box Jumps w. Step Down (24,20)
15 Overhead Squats (115,75)
L2: (95,65)
L1: (Knee Lifts) (75, 55) (20,15)

Intent:  Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work o increasing your pace each set.

$ Out

Band Complex:
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
50 Banded Side Crunches, ea.
*All without stopping