Wednesday 5.21.19 CrossFit

Box Brief

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

CROSSFIT

METCON

“PAINSTORM XXIV”
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

FINISHER

Bodybuilding Complex:
DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

ENDURANCE

METCON

“PAINSTORM XXIV”
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

FINISHER

Bodybuilding Complex:
DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

WHITEBOARD BRIEF

– Metcon: Today’s AMRAP is meant to be hard-work, but work that Athletes can move efficiently at a consistent pace for 30min. Pacing should be around 75%. This 75% will be largely aerobic though seeing that the nature of the work is quite different than tomorrow’s Metcon. We want Athletes to be smart, but push yourself to stay with the standard they set for each movement. Start looking forward to “Murph” which is less than a week away.