Monday 7.23.18 CrossFit

Strength

“Clean Complex” 1×1

Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar

Metcon

“Adrenaline”
AMRAP 8min of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
Score = total reps completed
Rx: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)

Last compelted 4.2.18
Intent: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.

Finisher

Reverse Hyper: 3×20 @ 50% of Back Squat
OR
3×20 Banded Good Mornings
By | 2018-07-20T12:17:01-04:00 July 22nd, 2018|WOD|Comments Off on Monday 7.23.18 CrossFit