Sunday 3.3.19 CrossFit

Coach Daniel

BOX BRIEF

March Madness Comp Registration Live!
CrossFit Kids Spring Registration Live

CROSSFIT

STRENGTH

1. Power Snatch + Overhead Squat
2. Sled Push: Build to a heavy 50′

Intent: Athletes Power Snatch + OHS should be done up to a moderate weight and be above their desired metcon weight. This strength work is maintenance strength work during the 2019 CF Open and this work is purposely similar to last week.

METCON

“Dan”
4 Rounds for Load and Time
21 Overhead Squats
400 Meter Run

Intent: The goal of todays metcon is to keep consistent 80% effort for all movements. Athletes should go for unbroken sets of OHS. This workout is not geared at being brutally hard but should be somewhat challenging to stay consistent for all rounds.

FINISHER

Single Leg DB RDLs 3×10

ENDURANCE

METCON

EMOM 10
8/6 Calorie Bike + 5 Burpees
– REST 3:00 –
EMOM 10
8/6 Calorie Row + 6 Box Jumps
– REST 3:00 –
EMOM 10
5 Burpees + 10 Russian KB Swings

Intent: Make the decision on your numbers based off of what you think you can achieve in 30-40s. If you fail to achieve the reps within the minute, take the next minute off and then carry on for the remainder of the 10min in AMRAP fashion.