Tuesday 5.1.18 CrossFit

Box Brief:
• Wayne Endurance Starts!
• 1st Friday Happy Hour this week
• View May Programming & Intents


Bench Press (1RM, Every 2min 3,2,1,1,1,1,1)
Intent:  Take 6-8 sets and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number

Metcon Prep

3 Sets
1 Rope Climb (or 5 Strict Pull-ups)
2-3 Ring Muscle-up or Ring Dip Practice


2/1 Legless Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run
Rx: (2/1 Rope Climbs) (6/3 Bar Muscle Ups)
L1: (5 Strict Pull-ups) (10/8 Ring Dips)
L1: (10 Ring Rows) (15/12 Push-up variation)
Sub 200m Run = 200m Row or 30s Bike or Ski Erg
100m Run/Row/15s bike = 1 rep

Intent: Pacing today should be around 75-80%, but it’s okay if your rounds fall off slightly today as the workout contains movements that will likely slow you down as it progresses.


1a) DB Pullovers 3×10
1b) Landmine Rockstars 3×30