CrossFit – Tue, Jun 30
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Strength Work (Checkmark)
Every 2:30 x 4 Sets
3 Box Squats
6 Alternating Jump Switch Lunge (3/side)
Box Squats (Use this to reference and record weights used)
Box Squat (box height so thighs are parallel when seated)
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
Row or Ski 250/200 meters or 500/400m C2 Bike
12 Box Jump Overs (24/20″)
12 Dual Dumbbell Power Cleans (50/35 lbs)
Coach’s Notes: Every 50m/40m on row or ski and 100m/80m on bike count as 1 rep.
Coach’s Notes: Use the heaviest weight from 2 weeks ago for all 4 sets of box squats today. The goal of the jump switch lunge is to jump as high as you can each rep. Focus on speed and explosiveness.