Sunday 5.6.18 CrossFit

Box Brief:
• Mom WOD 5.13 All Class Times!

Strength

100% Coach Call every 2min
1a) Single Arm DB Push Press 4x6ea AHAP
1b) Single Leg DB RDLs: 4x6ea AHAP
Intent: All work should be challenging but technique should take precedence

Metcon

Every 4:00 x 5 Sets:
100 Meter Empty Sled Sprint
10 Front Squats (135,95)
50 Meter Farmer Carry (70,55)
Rx: (115,75)
L2: (95,65)(55,35)
L1: (75,55)(45,25)
Score = Slowest split

Intent:  Each set should be around 80-85% of max effort. Sledpush should be empty and allow you to sprint.

Finisher

200m Wolf Pack recovery walk as a class

 

By | 2018-04-29T18:30:58-04:00 May 5th, 2018|WOD|Comments Off on Sunday 5.6.18 CrossFit