WOD 7/14/17

By | July 13, 2017

Friday, Week 3/Block 2

1) Front Box Squat: 5 x 4 @60-70%, every 60s.
– +5% from last week
2) Power Cleans: 5 x 2 @80%, every 90s.
– +5% from last week

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)

Extra Credit
5:00 of x-band walks adding 50 banded leg curls to each leg every time you stop

Training Intent
– Strength: Final week of Box Front Squats/Power Cleans. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point. Again, speed training is a new method for most so it’s always better to go lighter if needed.
– Metcon: Start slowly and try to maintain. This workout will get incredibly tough on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. Watch pacing.
More advanced athletes shoot for 60+ reps.


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