Thursday 4.12.18 CrossFit

Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18


1a: Front Squat (4×3 @ 80%)
1b: Sumo Deadlift (4×3 @80%)
Complete 1A + 1B every 2min
Reset on each rep, not TNG DL
Coach Call Warm Up 3 sets building to 80%
Intent: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set.

Metcon Prep

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


2 Rounds
30 Calorie Bike
30 Deadlifts (225,155)
30 ^^Burpees^^
Rx: (185,125)
L2/L1: (155,105)(Squat Thrusts)
Sub 30 cal Bike = 600m Run

Intent:  Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

$ Out

20 Double Leg Banded Leg Curls, ea.
10 Banded Ab crunches