Friday 6.1.18 CrossFit

Box Brief:
Summer Schedule is Live


Push Press (EMOM 5, 3reps @ 75-80%)
100% Coach Call
Intent: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week.

Metcon Prep

2 Rounds
1 Wall Climb
5 T2B
10 Wallballs
10 Alt. DB Snatch
– 60s Rest –


DB Power Snatch from Floor (50,35)
Wallballs (20,14)
– Then –
400m run
3 HSPU to a 2″ negative after each T2B round
Rx: (Same weights)(3 HSPU to flat surface)
L2: (45,25)(14,10)(Knee Lifts)(3 Wall Climbs)
L1: (35,20)(10,8)(Abmat Sit-ups)(20 Shoulder Taps after each set of T2B)
– 20:00 Cap –

Intent:  Today’s workout is intended to be a little bit different format, but all work should be completed in 2-3 sets. Nothing here is particularly demanding but be smart with your T2B sets.


“Upper Body Superset #3”
1a) Seated Incline DB Curls: 3×10
1b) Prone Cobra Raise (external rotation): 3×10
1c) Prone Lateral Raise Pronated Grip: 3×10