WOD: Friday 250606

• Coaching Brief & Class Overview

Today delivers a potent mix of lower body strength development and a classic CrossFit-style conditioning piece designed to challenge barbell stamina, gymnastics capacity, and overall grit. We’ll kick off with a Back Squat EMOM, continuing our progressive build from earlier in the cycle. Athletes will perform 3 reps every minute on the minute for 10 minutes at 70–75% of their 1-rep max. This is a step up from our last EMOM at this percentage and rep range, volume builds across the sets, so focus on consistent tempo, upright posture, and bracing throughout the lift. Cue athletes to stay tight at the bottom and drive up with control.

Our conditioning piece today is a barbell-heavy, midline-focused workout that compounds quickly across rounds. Each round has consistent reps on the barbell with a descending rep scheme for the toes to bar and burpees. The cumulative fatigue and interference will build over the course of the workout, so pacing is paramount in this workout.

strength:

Every 1 min for 10 mins.

3 Back Squats, @ 70-75% of 1RM

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

Time cap: 15 mins

Accessories:

4 rounds for quality of:

5 L/5 R Single Leg Box Jumps, pick height

8 L/8 R Landmine Rotational Clean + Press, pick load