Thursday 3.7.19 CrossFit



Deadlift + Power Clean + Squat Clean Complex 8 x 2 + 1 + 1 @80%


Min 1: 100′ Sandbag Carry
Min 2: 20 BW Walking Lunges
Min 3: 30s RKC Plank
Min 4: 10 Cal Bike
Min 5: 10 Burpees


5 Minutes of Parasympathetic Breathing


– Strength: Week #2 of this strength cycle. We’ll continue this work next week as well. Athletes should complete all sets at 80% of weight from last Monday’s strength. Each set should be completed without setting down the barbell. Athletes who have issues with range of motion in the squat can scale to catch in power clean and proceed into front squat within their ROM. These sets will culminate with performing 1 squat clean adding weight until you miss. Hold people to one miss as we are simply trying to build to a heavy single.

– Metcon: Each interval should be completely manageable yet challenging. Encourage athletes to try to go unbroken on the farmer’s carry. The spine should remain neutral on the planks with abdominals braced. Keep in mind they’ll performing 4 total sets of each movement so the volume isn’t particularly high which should allow people to be fresh for tomorrow. Encourage Endurance only Athletes to complete DB suite case lunges at a moderate weight.