Thursday 6.7.18 CrossFit

Box Brief:
Summer Schedule is Live


Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 70%)
100% Coach Call
Warm up: EMOM 4×2 building
Intent:  Week 1 of Speed work with the power clean + front squat + jerk. Weights should be heavy enough to feel but still practice efficient movement patterns.

Metcon Prep

Every 90s for 3 Rounds
3 Touch n Go Deadlift: Work up to Metcon weight



10 Deadlifts (225,155)
200 Meter Run
Rx: (185,125)
L2: (155,105)
L1: (135,95)
100m = 1 rep

Intent: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for
80-85% effort.


Tabata, 8 x 20s work/10s rest.
1a) Glute March
1b) Side Plank (alternate sides)
2) DB Reverse Lunges + RDL Combo: 3 x 6 ea. Rest 60s