Monday, February 5th

February 4, 2018



Every 2 Minutes, Back Squat

5 Reps @ 70%

5 Reps @ 75%


4 Reps @ 80%

4 Reps @ 80%


3 Reps @ 85%

3 Reps @ 85%




3 Rounds:

10 Power Cleans (135/95)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)


In this three rounds for time workout, picking a weight on the barbell that can be completed in 1-2 sets each round. Athletes do not need to stand to full extension on the Box Jump Overs. Wall Balls should be able to be completed in 1-4 sets each round.


With a lot of hip extension in today’s workout, we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the cleans. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through more manageable. Pace on the box jump overs should be consistent, but not very fast. Fast box jump overs likely mean extra rest before picking up the wall ball. Getting done a few seconds later, but immediately transitioning to the wall balls is favored here. One the wall balls, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow.



Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload