Tuesday 5.14.19 CrossFit

Box Brief

5/23 Summer Slim down virtual seminar
Pre-registration for class, now open 7 days in advance
Weekly CFML Newsletter



Push Press + Push Jerk + Split Jerk 10 x 1


“Wild Child”
40 Double Unders
30 DB Renegade Rows
20 Hang Power Snatch
10 T2B
5/2 Muscle Ups


Banded Triceps Complex



7 x AMRAP 3
10 DB Hang Clean + Jerk
10 Plank Up-Downs
10 Goblet Box Step-Ups
Rest 1:30 Between Rounds


– Strength: Today we are building to a moderate set of 1 push press + 1 push jerk + 1 split jerk. The goal isn’t necessarily to hit a max – just  3 challenging sets. This work has two purposes: 1) Provide variance to our overhead work in which Athletes will be able to refine their dip and drive phase 2) Build to a challenging, but technically proficient set. All sets should look as good as the one before and for many technique should actually improve as they build in weight and their body gets warm. Ending on 80%-85% of 1RM push press today is a good goal. There should be NO missed sets. Even beginners should benefit today – they’ll simply use one load across all sets or add weight if form permits.
– Metcon: Today’s workout is meant to challenge your shoulder and core endurance and executed at around 75% effort. This means we want Athletes to keep their effort consistent, even if that means going slower than they plan. Loading is meant to be light today – Athletes should go lighter than they think if they have any doubts.