Monday 8.6.18 CrossFit


Deadlift (1RM, Every 2min 4,3,2,1.1.1)
Intent: The purpose of the DL from blocks is to work the top range of your deadlift and posterior chain. Since ROM is decrease some Athletes may be able to lift more than their conventional DL. However, Athlete will have less joint flexion, resulting in the ability to genereate less power off the blocks.

Metcon Prep

5 Rounds
Every 2min, building to 5-10# above metcon weight
Power Clean + Front Squat


Simple Man
Power Cleans (155,105)
Front Squat (155,105)
Rx: (135,95)
L2: (115, 75)
L1: (95, 65)
12min time cap

Intent: Today’s piece is intended to challenge you as the movements are high-demand and the loading is relatively heavy for the prescribed volume. 90% effort on this piece.


5min Row at conversational pace
Every min stop and complete 20s of RKC Plank