Friday 9.21.18 CrossFit

Box Brief:
Wayne Endurance ONLY Bring a Friend Week

Registration Open for the Main Line Meltdown 21 Day Challenge.

Strength

Back Squat (3×3 @ 85%, 3 x 1 @90%)
Score 3×1 @ 90
Complete a set every 90s
Intent: Final week of back squats with the goal of performing 3 singles at 90% of your 1RM. Even if these feel easier than 90% stick to your current numbers and work on perfect reps.

Metcon

EMOM 20
Min. 1: 50 Ft. Front Rack Lunge (55,35)
Min. 2: 15 Russian Swings (70,55)
Min. 3: 5 High Box Jumps (30,24)
Min. 4: 15 Ball Slams (20,15)Rx:(45,25)(55,35)(24,20)(20,15)
L2:(35,25)(45,25)(Step Ups 24,20)(20,15)
*Alt. Ball Slams = Plate Sit-ups (25,15)

Intent: Today’s metcon has multiple components to tax the posterior chain and aerobic system. Effort should be 100%.

Finisher

5min Mobility with Coach
By | 2018-09-16T18:34:28-04:00 September 20th, 2018|WOD|Comments Off on Friday 9.21.18 CrossFit