Thursday 4.26.18 CrossFit

Box Brief:
Wayne Endurance Bring a Friend Week 4.23- 4.30


Back Squat (5×5 @ 50% w/ 1sec. pause at the bottom)
Intent: The purpose of today is to work on force development with “speed back squats”. There should be no grinding of reps even though we are pausing one each rep. You should be able to explode out of the hole. We are pausing for 1 count in the hole to break up the phases of the lift.


20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Last completed 8.15.16
Intent: ‘Jack’ is not intended to be a near maximal workout. All to oftern people go out to hard instead of pacing, keeping hear rate below 85%. Try to maximize transition times to keep sets unbroken.

$ Out

1a) Birddog: 4x5ea. (3 count hold)
1b) Banded Plank Row: 4x8ea.
*adv single leg.
2) Foam Roll Quads x 60s each