Friday 6.8.18 CrossFit

Box Brief:
Summer Schedule is Live

Strength

1): Floor Press (100% Coach Call, EMOM 9×3 @ 65% of Tuesday)
– Change grip every 3 sets ie. close, medium, wide –
Intent: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip
2) “Strict Pull-up” 1 x Max Reps.
Scale Options:
– Band Assisted
– Ring Rows x 1 max reps

Metcon

2 Rounds
100m Empty Sled Sprint
21 Box Jumps w/ step down (24,20)
21 Kettlebell Swings (55,35)
2 Rounds
100m Empty Sled Sprint
15 Box Jumps w/ step down
15 Kettlebell Swings
2 Rounds
100m Empty Sled Sprint
9 Box Jumps w/ step down
9 Kettlebell Swings
L2: (45,25)
L1: (35,15)(20,14)

Intent: Each sled sprint should be competed at 100% copacity. If you find yourself less than sprinting lessen the distance to regain the intent of this workout. KB swings should be completed unbroken. Step downs are required today to help Athletes lower their heart rates before completing each sled sprint.

Finisher

3 Rounds of:
1a) DB Rollback Tricep Extensions x 15
1b) DB Hammer Curls x 10
1c) DB Lateral Raises x 15
10s Rest between movements

 

By | 2018-05-25T23:09:52-04:00 June 7th, 2018|WOD|Comments Off on Friday 6.8.18 CrossFit