Thursday 7.18.19 CrossFit

Box Brief

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Weekly Newsletter

CROSSFIT

STRENGTH

Sumo Deadlift  7 x 3

WORKOUT

“Kiss the Sky
3 Rounds
12 Burpees
12 DBs/KBs Front Squat
Rest 6:00 + Repeat

FINISHER

Banded Pull-throughs 4 x 25

ENDURANCE

WORKOUT

Complete For Total Time
24-18-12
Calorie Row
DBs Power Cleans
– REST 2:00 –
For Time
18-12-6
Calorie Row
DBs Front Squat
– REST 2:00 –
For Time
12-9-6
Calorie Row
DBs Push Press

KIDS/TEENS

SKILL/STRENGTH

Pull Up Progressions
Scap Pull Ups
Kip swings
Banded Pull Ups
Pull Ups

WORKOUT

5 Rounds
6 DB Snatches
12 Jump Rope
100m run

WHITEBOARD BRIEF

– Strength: Week #2 of our Sumo Deadlift work – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go.
– Metcon: Be prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning don’t worry about redlining and go for broke. You should be able to complete ALL sets of Front Squats UB so go light if needed. We’ll rest 6 minutes then repeat. You’re welcome =)

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By | 2019-07-17T10:39:20-04:00 July 17th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Thursday 7.18.19 CrossFit