Box Brief:
Weekly WOD Breakdown https://crossfitmainline.com/?p=23715
Wayne Endurance Bring a Friend Week 4.23- 4.30
First Friday Happy Hour 5.4
Strength
Sumo Deadlift (2″ blocks” 1×1 1RM, every 2min 3,3,2,2,1.1.1)
100% Coach Call
Intent: Today we are working for a max in a deadlift with the plates slightly elevated. This will allow us to work slightly heavier than normal and reinforce good starting position. This was last done on 12/29
Intent: Today we are working for a max in a deadlift with the plates slightly elevated. This will allow us to work slightly heavier than normal and reinforce good starting position. This was last done on 12/29
Metcon Prep
Squat Snatch 4×2 TNG
Every 2min
Every 2min
Metcon
“Bookie”
For time:
60 Burpee Bar Hops
21 Squat Snatches (155,105)
Rx:(135,95)
L2: (115, 75)
L1: (95, 65)
60 Burpee Bar Hops
21 Squat Snatches (155,105)
Rx:(135,95)
L2: (115, 75)
L1: (95, 65)
Intent: Today’s benchmark workout is 100% strategy. Your pace for your burpees will be the difference maker and determine how fast you can knock out your squat snatches. The loading for the squat snatches should be moderate-light where you can complete fast singles, the same weight you used for “Isabel”.
$ Out
1a) Bulgarian Split Squat 3x6ea
1b) Reverse Crunch 3×10
1b) Reverse Crunch 3×10