Monday 6.25.18 CrossFit

Box Brief:
Sign up on Wodify: Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm


Back Squat (4×8, focus on technique)
100% Coach Call
Warm Up: 3×4 building across to workout weight Use one challenging weight for all 4 sets. Squat to below parallel
Intent: Build to a heavy 8 reps, but make sure you don’t sacrifice technique.


For Time:
600m Run
3 Rope Climbs
15 Power Cleans (135,95)
400m Run
2 Rope Climbs
10 Power Cleans
200m Run
1 Rope Climbs
5 Power Cleans
Rx: (115,75)
L2: (95,65)(x2 RC mod up/downs)
L1: (75,55)(x2 Ring Rows)
*18min time cap

Intent: Pace the run to prevent redlining on the rope climbs and barbell work. Utilize the run as recovery, not ‘catch up’. Power Cleans should be similar to ‘Grace’ weight. capble of double digit TNG reps when fresh. Sets of 3-5 should be manageable during the workout.


Banded Alphabet: 2 x 1 full set on each side