Thursday 7.26.18 CrossFit


1): Paused Front Squat (EMOM 7 @ 70% FS)
– 2 Second pause on each rep
2) Deadlift (EMOM 3, 3 TNG Deadlifts @ same weight as Front Squ)
Intent: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, butall sets should be fast and done every 60s. This work should be challenging in terms of consistent-output with only short rest intervals. If you’re doing this work right you should be winded.


“Arms + Legs”
For time:
3 Legless Rope Climb
9 Back Squats (225,155)
30 Wallballs (20,14)
2 Legless Rope Climbs
7 Back Squats
20 Wallballs
1 Legless Rope Climb
5 Front Squats (225,155)
10 Wallballs
Rx: (Rope Climb w. legs) (185,125)
L2: (5 Strict Chin-ups per Rope Climb) (155,105) (14,10)
L1: (21-15-9 Ring Rows) (135,95) (10 8)
16min cap

Intent:  Today’s workout should challenge your lungs and local muscle endurance. Squats should be challenging but capable of being done UB. Also, today is a good day to challenge yourself onwallballs as the volume is low and the heavy squats will prime the movement pattern.


Max Distance in 5:00 Farmer Carry (70,55)
*Try to hold on as long as possible without putting weights down.