Monday 3.4.19 CrossFit

Coach Daniel

Box Brief

WINTER WEATHER ALERT: 3/4/19 First Class 8:45a Ardmore, 9:30a Wayne

March Madness Comp Registration Live!
CrossFit Kids Spring Registration Live

CROSSFIT

STRENGTH

Box Squat – Wide Stance 3RM

METCON

“Christine”

3 Rounds for time:
500m Row
12 Deadlifts
21 Box Jumps

Last Completed 10/19
Intent: Each round of this workout is intended to be done unbroken and at near maximal effort, 90-95% effort which means your athletes should worry less about pacing and more about just going for it! Barbell loading should be heavy.

FINISHER

Banded Pull-Throughs: 4 x 25

ENDURANCE

METCON

“Quick Fuse”

AMRAP 8
15/12 Calorie Bike
12 DB Deadlifts
9 DB Hang Power Cleans
– Rest 2min –
AMRAP 8
15 Ball Slams
12 DB Front Squats
9 DB Push Press
– Rest 2min –
AMRAP 8
15 Sit-ups
12 Ring Rows
9 Push-ups
– Rest 2min –
AMRAP 8
15 KB High Pulls
12 Lateral Jumps Over KB
9 Goblet Squats

Intent: Choose a weight that allows you to keep a sustainable pace through the course of all the AMRAPs. We’re looking for consistent and steady movement here.