Friday 5.17.19 CrossFit

Box Brief

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



For time:
Hang Power Cleans
Kipping HSPU
*200 Meter Run after each set


1a) Inverted Rows, Supinated Grip 3 x 12
1b) Slight Decline DB Neutral Grip Bench Press 3 x 12


Banded Facepull-aparts: 5 Minutes of Max Reps
*Every time you stop complete 10 second hollow hold



5 Rounds
10 Heavy Dbl KB Deadlifts
15 DBs Hang Power Clean
200m Run


– Metcon: Done first today – today’s metcon is meant to once again challenge Athletes grip, barbell cycling ability – the 200-meter run between rounds is meant to provide built-in recovery so Athletes should not try to push their run intervals. All sets of Hang Power Cleans and HSPU should be capable of being done in 1-2 sets. This workout should resemble an 80% pace, but the run should be completed around 50-60% effort – again we want to clear lactate during the running sets and allow Athletes to remain efficient. The time cap should allow everyone to finish today.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. Athletes should take 1 set of each to figure the correct positioning for the inverted rows and correct weight for the DB Bench Press. This work should elicit a nice pump of the biceps and triceps and complement today’s work.