CrossFit Carolina Beach – CrossFit
– Strength: Today we start a new speed-strength wave for the Back Squat – you’ll see this percentage work for the next 3-weeks. The goal isn’t necessarily to be explosive, but to be efficient for all sets.
– Metcon: Today we are testing a new benchmark workout – say goodbye to your glutes =) Go lighter than you think today with the barbell weight choice, especially if there is any doubt.
Warm-up
A: Warm-up (No Measure)
3 Rounds of:
5 Russian Swings right/left
5 Goblet Squats
5 Single Leg RDLs each side
5 Rows each side
5 Hand Switches in RDL
10 Alt. Single Leg Glute Bridge (1 count on each rep)
Then,
Power Clean Review
Strength/Skill
B: Back Squat (3/3 x 5 @75%. Rest 2:00)
– 3 warm-up sets/3 work sets.
Metcon Prep
C: Warm-up (No Measure)
Metcon Warm-up:
2a) Power Clean: 2 x 3. Rest 60s.
2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.
2c) Russian Swings: 2 x 5. Rest 60s.
Metcon
D: Night King (Time)
4 RFT:
10 Power Cleans (135, 95)
20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)
30 Russian KBS (70, 53)
L3: (115, 75) (53, 35)
L2: (95, 65) (45, 30)
L1: (75, 55) (35, 25)
Beginner:
Replace PC with 10 Deadlifts
20:00 Time Cap