Thursday 5.31.18 CrossFit

Box Brief:
Summer Schedule is Live
June Athlete Of The Month



Box Squat ( 6×3 @ 70%, every 60s.)
Wide stance below parallel. If you did not perform 3RM from 5/7 use 60-65% of your Back Squat Max
Intent:  Week 3 of Box Squats. All sets should be fast. If not, drop your load

Metcon Prep

Every 2min for 3 sets
3 TNG Deadlifts
*building to metcon weight


21 Deadlifts (225,155)
30 Goblet Squats (70,55)
100 Double Unders
– Rest 2:00 –
18 Deadlifts
20 Goblet Squats
75 Double Unders
– Rest 2:00 –
15 Deadlifts
10 Goblet Squats
50 Double Unders
L3: (185,125)(55,35)(75-50-25 DU’s)
L2: (155,105)(45,25)(40-30-20 DU’s)
L1: (135,95)(35,25)(50-50-50 Single Unders)
20min time cap, including rest

Intent: Conditioning work today is intended for consistent work for every interval. The effort today should be around 75%. We’ll return to some higher-threshold work tomorrow, but keep in mind “Murph” usually leaves people pretty beat up for 3-4 days after it’s done so the last two days are intended to be easier on the CNS.


1a) Zercher Goodmorning 4 x10
1b) Ring Rows 4×10 (1ct pause)