Thursday 4.19.18 CrossFit

Box Brief:
CrossFit at Athleta 4.21

Wayne Endurance Bring a Friend Week 4.23- 4.30


1): Back Squat (EMOM 4×5 @ 50%)
2) Back Squat (3×2 Build to 80%, every 2min)
3) Seated Box Jumps 25 Total Jumps
Increase height every 5 jumps to moderate height
Intent: Today is intended to be more of a “Strength Day”. We are performing 4-speed sets on the back squat and then 3 sets with ascending weight to a heavy 2 (not max). Following that we’ll work on our force development with seated dynamic box jumps.

Metcon Prep

Squat Cleans x1
Warm-up to work weight performing singles


5 Rounds
20s Max Squat Cleans (155,105)
– Rest 2:00 –
Rx: (135,95)
L2: (115,75)
L1: (95,65)
*Score = totals reps completed for all 5 rounds

Intent: High-effort (100%) work today with Max Rep Squat Cleans. Loading should allow you to move for 20 seconds without stopping but be challenging. All of our sets should have a similar rep count. You will need the entire 2 minutes to repeat your efforts.

$ Out

1a) Banded Pull-Through: 3×12 (2 Count Glute Squeeze)
1b) Bird Dog: 3×4 each (2 count glute squeeze)
2) Ab Circuit: 4x20s Max Reps Russian Twists