Monday 7.2.18 CrossFit

Box Brief:
Week of July 4th Holiday Hours
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Overhead Squat (3RM, 5,5,4,3,3,3..)
100% Coach Call
Every 2min
– 6-7 sets progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits
Intent: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets


“Dead Ball V2”
10min AMRAP
10 Deadlifts (225,55)
20 Wallballs (20,14)
Rx: (185,125) (20,14)
L2: (155,105) (14,10)
L1: (135,95) (10,8)

Last completed 1.29.18
Intent: This workout is very globally challenging, but each round should be able to be done 5/5 and10/10 for deadlift/wallball. Find a pace and sustain it even if that means starting slow. 70-80% for thefirst 8 minutes and then 90-100% effort for the last 2 minutes. Try to beat your previous score if you haveone.


Single Arm Plank: 4x15s