Friday 9.14.18 CrossFit

Box Brief:
Registration Open for the Main Line Meltdown 21 Day Challenge.

Warm-up

With a medium weight KB
10-8-6-4-2
Russian Swings
Goblet Squats
30 Flutter Kicks after each round (L+R=2)

Strength

1) Back Squat ( every 2min 3×3 @ 80%, 3×2 @85%)
Intent: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel “fast,” but the execution needs to be your main focus today.
2) Inverted Rows, Pronated Grip 4×10
w. 1 count pause at the top of each rep, 60s rest b/t sets

Metcon

Unbroken (Time)
For time:
21-18-15-12-9-6-3
KBS (70,55)
*All sets must be done UB.
12min time cap
Rx: (55,35)
L2: (45,30)
L1: (Not UB 45,35 R. Swings)

Intent: Don’t let this workout fool you; this is a brutal workout with 84 heavy kettlebell swings. You can rest as much as you need to between sets, but all sets need to be done UB.

Finisher

5min Mobility with Coach

 

By | 2018-09-03T18:11:46-04:00 September 13th, 2018|WOD|Comments Off on Friday 9.14.18 CrossFit