Thursday 6.13.19 CrossFit

Box Brief

SUMMER SLIM DOWN DAY 4!
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CROSSFIT

STRENGTH

Back Squat 3 x 5

METCON

“Night King”
4 Rounds
10 Power Cleans
20 Alt. Front Rack Reverse Lunges
30 Russian KBS

*Lunges are performed 10 on the right and then 10 on the left

FINISHER

Summer Slim Down Xtra Programming

ENDURANCE

METCON

AMRAP 28
28 Box Jumps w. step down
28 T2B
800 Meter Run
28 Burpees
28 KB SDHP

CROSSFIT KIDS

STRENGTH

Clean & Press

METCON

AMRAP 8min
5 Hang Power Cleans
5 Push Press
10 Front rack barbel lunge
*Juniors use dumbbells

WHITEBOARD BRIEF

– Strength: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive but to be efficient for all sets. This is the perfect work to give you more exposure to the back squat where you can reinforce good technique as well as get more time under tension than our typical dynamic effort work. You should take their time working up and then perform all sets at 75%.
– Metcon: Today we are testing a new benchmark workout that is going to crush your backsides. You should go lighter than they think today with the barbell weight choice, especially if there is any doubt. Effort today should be lower to ensure no one redlines and they can maintain their work throughout – 80% effort so resting early is okay. Considering the total volume of work here we want you to really focus on getting through this and not necessarily with blazing speed. The time cap could be tight for some today, but most should finish under it if they scale correctly.

By | 2019-06-12T11:33:26-04:00 June 12th, 2019|WOD|Comments Off on Thursday 6.13.19 CrossFit