Monday 7.16.18 CrossFit


Back Squat (5RM, 8,7,6,5.5..)
100% Coach Call
Complete a set every 2min
Intent:  Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM

Metcon Prep

3 Sets at game speed
3 Deadlifts
2 Hang Power Cleans
1 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon. Round 3 should be above metcon weight


Southie (Time)
45 Deadlifts (155,105)
30 Hang Power Cleans (155,105)
15 Squat Cleans (155,105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner: Ask Coach

Last completed 3.26.18
Intent: Benchmark workout. The goal of this piece is to focus on being efficient with the barbell and
strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavyish
for the squat cleans, likely a weight you’ll perform fast singles with.


Landmine Rotations : 3 x 40 (total)