Thursday 6.21.18 CrossFit

Box Brief:
Kids Summer Strength & Conditioning – Registration Open
This Weekend: Quarterly InBody Scans + Re-test, Bring A Friend

Strength

Hang Power Snatch (6×3 @ 70%)
Complete as EMOM 12
ODD Minutes: Hang Power Snatch x 3 @70%
EVEN Minutes: Bottoms-up KB Carry x 50 ft. each arm
Intent: Week 1 of Speed work with Hang Power Snatch. All sets should be fast/efficient so adjust
loading if needed.

Metcon

“Pavement”
4 Rounds
15 KBS (70, 55)
30 Double Unders
15 Goblet Squats (70,55)
30 Double Unders
RX: (55, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)

*Last completed 2.26.18
Intent:  Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining. If you complete Wednesdays metcon use today as a recovery day, keeping weights light and sets unbroken.

Finisher

1.) RDLs or Glute Ham Raises 5×5
2.) Tall Kneeling to Standing 4×3 ea.

By | 2018-06-17T14:16:43-04:00 June 20th, 2018|WOD|Comments Off on Thursday 6.21.18 CrossFit