WOD: Friday 240823

• Coaching Notes

This workout is a classic move fast, lift heavy style crossfit workout. We will be ideally hitting the run at a clip of around 5-10k pace and then into singles on the barbell. The goal today will be to prime the legs for the run and prime the barbell for quick singles. We are choosing a load that should allow athletes to tackle singles at least every 10 seconds which would be 6 reps in a minute. If the run is done under 2:00 minutes, then the goal is to get 6+ reps and complete the workout in 5 rounds or less. Spend the time on the general warm-up and workout primer to dial things in and have athletes feel good with their mechanics and strategy for the workout.

metcon: "Strength and Honor"

For time: In 3 mins do:

Run, 400 m

Max reps in remaining time Clean & Jerks, 185/125 lbs

Rest 1 min ...

Repeat until you reach 30 Clean & Jerk reps

Goal: 14:00-19:00

Time Cap: 6 Sets / 23:00 minutes

accessories:

3 rounds for quality of:

8 L/8 R Single Arm Z Press, pick load

10 Reverse Nordic Curls

Weighted Wall Sit, pick load, 30 secs