Monday 7.9.18 CrossFit


Power Clean (1RM, 4,3,3,2,1.1.1)
100% Coach Call, Every 2min
Intent: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM.

Metcon Prep

Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2
100% Coach Call, every 2min
Work up to metcon weight


“Uncle Buck”
9min EMOM
Minutes 1-3
3 Power Cleans (135,95)
3 Front Squats (135,95)
3 S20H (135,95)
Minutes 3-6
3 Power Cleans (155,105)
3 Front Squats (155,105)
3 S20H (155,105)
Minutes 6-9
3 Power Clean (185,125)
3 Front Squat (185,125)
3 S20H (185,125)
L3: (115,75)(135,95)(155,105)
L2: (95,65)(115,75)(135,95)
L1: (75,55)(95,65)(115,75)
*Score = weights used each round, comment how many times you dropped the barbell

Last completed 2.5.18
Intent: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with ascending weight. The intent here is to work on being efficient with the barbell. The challenge will be holding on for all reps without dropping. You should have roughly 40s rest after each interval.


100 Banded Leg Curls
Every time you break complete: 60s RKC Plank
By | 2018-06-30T18:18:31-04:00 July 8th, 2018|WOD|Comments Off on Monday 7.9.18 CrossFit