Monday 7.30.18 CrossFit


Zercher Squat (6×3, Build to a moderate set of 3 in 6 sets.)
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.
Intent: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.


2 Rounds
30 Calorie Bike
30 Deadlifts (225,155)
30 Burpees
Rx: (185,125)
L2/L1: (155,105)(Squat Thrusts)
Sub 30 cal Bike = 600m Run

Last complete 4.12.18
Intent: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.


3×30 Partner leg tosses