Monday, May 7th
Strength: Work up to a 3RM in box squat. This is the same technique as our speed box squats, ie. sit-back on the box while staying tight. Make sure you have two spotters, one on each side of the bar.
Metcon: New benchmark workout today that involves two movements that you’ll likely be able to push hard on and one movement that you’ll need to be more strategic about. With that said, you should be able to complete deadlifts/wallballs in less than 3 sets and HSPU will likely need to be broken up early.
Strength
Regular Stance High Box Squat: 3RM. Rest 2:00
*Use at 15-18″
WOD
For time:
21-15-9
Deadlifts (225, 155)
Wallballs (20, 14)
HSPU
Rx+:(30, 20) (Strict HSPU)
L3: (185, 125)
L2: (155, 105) (Push-ups)
L1: (135, 95) (Box Push-ups)
12:00 Cap