Friday 2.1.19 CrossFit

Box Brief

Box Brief:
Level-Up Challenge Starts
1st Friday Buds and Suds

Increase your strength, cardiovascular endurance and lose weight. Join our Level Up Challenge, February 1-21
TWO-A-DAY workouts on Monday – Wednesday – Friday
Learn More

CROSSFIT
Session ‘A’

Power Clean and Jerk 6×1
Each set consist of 1PC + 2PJ
|Take 5 sets to build to 85%
Intent: This is the final week of this work. All sets should be heavy today/challenging.

”Tugboat”
2 Rounds
25 Power Cleans
25 Lateral Burpee Bar Hops
Intent: Benchmark workout that is going challenge you to work at a high effort to finish under the cap. These cleans must be light, likely a weight you can do big sets with.

CROSSFIT
Session ‘B’

“Back Squat” 6×3
Intent: This is the final week of this work. All sets should be heavy today/challenging.

“Chicklets”
30-20-10
Back Squat
Split Jerks
Intent: Benchmark workout that requires large sets of back squats and split jerks.

ENDURANCE

“Turn the lights down low”
2 Rounds
25 Power Cleans
25 Burpee Bar Hops
– At 10min Start –
AMRAP 8
2,4,6,8,10…
Ball Slams
2 Count Mtn. Climbs
– Rest 2min –
AMRAP 8
2,4,6,8,10…
Power Cleans
Burpee Bar Hops
Ball Slams
2 Count Mtn. Climbs

By | 2019-01-31T11:09:27-05:00 January 31st, 2019|WOD|Comments Off on Friday 2.1.19 CrossFit