Saturday 5.3.19 CrossFit

Box Brief

May Programming Breakdown

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CROSSFIT

“Everything Is Coming Up Aces”

With a partner:
AMRAP 8
8 Wall Balls
8 Alt. DB Snatches
*One athlete completes a full round

– 60s Rest-

AMRAP 8
8 Wall balls
8 T2B
*One athlete completes a full round

– 60s Rest-

AMRAP 8
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

– 60s Rest-

AMRAP 10 at a slow pace on your own:
45s light Jog
45s light row
45s light bike

FINISHER

Choose between completing 100 total reps of:
– Double Leg Banded Leg Curls
or
– Banded Pull-throughs

WHITEBOARD BRIEF

– Metcon: Athletes are working with a partner today completing a full round at a time which should allow for 80-85% effort for all three AMRAPs. We want a high level of consistent work across all AMRAPs today so Athletes should scale so each round can be completed seamlessly – their scaling choice should make the required work almost easy. While we are looking for higher-level of output but, this should have a different feel than yesterday as there is built-in rest with their partner completing a full round a time. We’ll end with a “recovery” AMRAP which will help expedite recovery and cool people down via driving the parasympathetic nervous system – this work should be EASY and conversational, around 50% effort. Overall, we want Athletes to have fun today and work with someone new if possible.

By | 2019-05-03T10:17:04-04:00 May 3rd, 2019|WOD|Comments Off on Saturday 5.3.19 CrossFit