WOD: Monday 250310

Last week of the CrossFit Open! How we feeling?

• Coaching Notes

Today's class is built around building strength and positional awareness in the Back Squat before transitioning into a structured, repeatable EMOM that blends strength, stamina, and consistency. The priority is to set athletes up for success in their back squat session, focusing on controlled bracing and breathing mechanics, before tackling "Beefy Joker," a progressively demanding EMOM requiring sustained pacing and movement efficiency.

strength: Back squats

Every 4 mins for 12 mins do:

5 Back Squats, 65% 1RM

3 Back Squats, 70% 1RM

1 Back Squat, 75% 1RM

metcon: "Beefy Joker"

Every 1 min for 12 mins, alternating between:

8 Kettlebell Front Squats, 53/35 lbs

12 Deadlifts, 225/155 lbs

16 Wall Balls, 20/14 lbs, 10/9 ft

20 AbMat Sit-ups

Accessories:

4 rounds for quality of:

5 Seated Vertical Jumps

8 Plyo Step-ups, pick height

5 Broad Jumps