Monday 5.21.18 CrossFit

Strength

1) Clean and Jerk (1RM. 4,4,3,3,2,1,1,1)
100% Coach call ever 2min, any style permitted
Intent: Today we are working on obtaining maxes for the clean + jerk and back squat. Remember, technique for both takes precedence.
2) Back Squat (1RM. 4,4,3,3,2,1,1,1)
100% Coach call ever 2min, any style permitted

Metcon

AMRAP 3
21 Burpees
21 Back Squats (135,95)
Max Cal Bike or Row
– 3min Rest –
AMRAP 3
18 Burpees
18 Back Squats
Max Cal Bike or Row
– 3min Rest –
AMRAP 3
15 Burpees
15 Back Squats
Max Cal Bike or Row
Rx: (115,75)
L2: (95,65)
L1: (75,55)
*Score = total calories

Intent: Short intervals requiring max effort to maximize time accumulating calories. Use the 3min rest to get your heart rate back to 60%.

Finisher

1a) Single Leg DB RDLs 4x5ea
1b) Deadbug + Reverse Crunch 3×10
2) Frog Pump 2×30

 

By | 2018-05-20T21:39:39-04:00 May 20th, 2018|WOD|Comments Off on Monday 5.21.18 CrossFit