Tuesday, April 3rd

April 2, 2018



Every 90 Seconds for 7 Sets, Pause Front Squat
Build to Heavy Single for the Day
3 second active pause in bottom of squat



5 Rounds, Every 3 Minutes: 
200m Run
15 Thrusters (95/65)

*Score is slowest round.


We will begin the day by building to a heavy single pause front squat. Athletes will pause for a three count in the bottom before standing the weight up. The weightlifting piece complements the conditioning piece nicely as it helps build positioning for the thrusters. In the metcon, athletes will complete the run and thrusters within a three minute window. For example, if they finish the work in two minutes, they will have one minute to rest before beginning the next interval. Athletes will take their slowest time across the five rounds as their score. The weight on the barbell should be something that athletes are positive they will complete unbroken every round.


Athletes will want to move at the fastest speed possible on the run that still allows them to immediately pick up the barbell to go unbroken. 


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