Friday 2.8.19 CrossFit

Box Brief

Box Brief: Level-Up Challenge Day 8 of 21

LAST CALL: Pre-orders for Apparel: Are you a Lover or a Fighter?

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’

“Banded Sumo Deadlift” 8×3

Intent: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets. Complete as singles, not TNG.

”Under Pressure”

21-15-9

Thrusters

Burpee

Box Jumps

Intent: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!

CROSSFIT
Session ‘B’

“Box Squat” 8×3

Intent: Today we start a new cycle on Box Squats, which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets.

“Helen On A Boat”

3 Rounds

500m Row

21 KB Swings

12 Pull Ups

Intent: Pace the 400m runs at 80% effort to go unbroken on the KB swings and Pull Ups. Don’t think about a game plan, just go for redline and unbroken when you get in from the run.

ENDURANCE

“If it mean to be, let it be”

21-15-9

DB Thrusters

Burpee Box Jumps

– At 10min Start –

21-15-9

DB Box Step Overs

Cal Bike

– 3min Rest –

21-15-9

DB Hang Power Cleans

DB Floor Press

– 3min Rest –

FOR TIME:

50 Cal Bike

40 DB Box Step Overs

30 DB Hang Power Cleans

20 DB Thrusters

10 DB Floor Press

Total 40min time cap Intent: Two for time metcons, sandwiched by mini AMRAP up ladders that will jump your heart rate quickly. Don’t come out to hot where you can’t push through the later rounds when the reps increase,

By | 2019-01-30T23:26:11-05:00 February 7th, 2019|WOD|Comments Off on Friday 2.8.19 CrossFit