WOD: Friday 240531

Hopping into the weekend like.

• Coaching Notes

The focus is definitely on the barbell today. We will start things off with the coupling of the Back Squat and Seated Box Jump to High Box. This is a repeat from Week 1 of the cycle with the goal of increasing loads from Week 1. Understandably we may have some athletes feeling their legs and being a little fatigued still from Monday, but the expectation is that the central nervous system is up and ready to go after the flow of the week Tuesday through Thursday. The focus here will be to increase loads from 75-87%+ on the Back Squat and try to get even higher with the Box Jumps. We will then transition to a barbell cycling focused workout with the emphasis on just getting athletes to the correct scales rather than taking a ton of time here to lean into teaching the movements. Ideally the warm-up was specific enough that the need to go over the movements all over again are not needed.

strength:

Every 3 mins for 15 mins do:

5 Back Squats, 75%+ 1RM

3 Seated Box Jumps, pick height

metcon: "Closer to the Sun"

For time:

15 Power Cleans, 115/75 lbs

21 Toes-to-bars

15 Thrusters, 115/75 lbs

21 Bar Facing

Burpees 15

Power Cleans, 115/75 lbs

15 Toes-to-bars

15 Thrusters, 115/75 lbs

15 Bar Facing

Burpees

15 Power Cleans, 115/75 lbs

9 Toes-to-bars

15 Thrusters, 115/75 lbs

9 Bar Facing Burpees

Accessories:

Every 1 min for 20 mins, alternating between:

12 Plate Calf Raises, pick load

12 Kettlebell Romanian Deadlifts, pick load

15 Lying Banded Knees-to-Chests

Glute Bridge Hold, 50 secs Rest 1 min