Monday 190408


– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s.
– Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBs. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.


1) Front Box Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Parallel height box
– Beginner build to a challenging set of 3
2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.


”Snatch Balls”
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie

L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)

Beginner Option:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)


Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

By |2019-04-04T11:10:58+00:00April 7th, 2019|Workout of the Day|