Monday 2.18.19 CrossFit

Box Brief

Box Brief:

* CrossFit Open Starts in 4 days!

• 2/23 Wayne, 2/24 Ardmore Level Up Retest Day

• 2/24 Wayne Family WOD, RSVP

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

Session ‘A’

“The End Game”

15 Power Cleans

21 C2B Pull-ups

12 Power Cleans

15 C2B Pull-ups

9 Power Cleans

9 C2B Pull-ups

Session ‘B’

“First String”

5 Rounds

11 Deadlifts

14 Single Arm DB Thrusters, 7ea.

Every 2min complete 5 Burpees

Intent: This workout should test your mental ability to go unbroken on the weightlifting movements. Take note of any unilateral weaknesses and strategies how to stay consistent each round.


“Cinderella Syndrome”

5 Rounds

11 KB Deadlifts

14 Single Arm DB Thrusters, 7ea.

3MOM, 5 Burpees

– At 20min Start –

10 Rounds

300/200m Row

15 Sit Ups

10 DB Bent Over Rows, 5ea

Intent: Higher target on upper body/core today. The Rounds should have a strong 85% Push, and then good focus on Form and technique when it comes to the Rows.