Thursday 6.14.18 CrossFit

Box Brief:
Sign up for “Us” for “You” Kids Challenge and Toy Drive
Register for Kids Summer Strength & Conditioning


Power Clean+ Front Squat + Jerk (EMOM 8×2 @ 75%)
Intent: Final week of speed work with PC + FS + Jerk. Your loading should be slightly heavier this
week but remember you should not be failing on any sets.

Metcon Prep

3 Rounds
2 Squat Cleans
5 C2B Pull-ups
– Rest 60s –
*build to workout weight


“Mr. Clean”
C2B Pull-ups
Squat Cleans (185,125)
Rx: (155,105)
L3: (Pull-ups)(135, 95)
L2: (Band Assisted Pull-ups)(115, 75)
L1: (Ring Rows)(95, 65)

*Last done on 2/2/18
Intent:  Benchmark workout. This workout is intended to be taken down in small chunks so challenge
yourself with loading and it’s okay if you break you pull-ups into small sets.


1a) Banded Pull-Through 3×20
1b) Banded Low to High Rotation 3x10ea