CROSSFIT 13/06/2019

A. Strength (00:15 – 00:35)

1) Back Squat: 3 warmup sets
then 3sets x 5 @75%
rest 2:00 min between working sets

note: Today we start a new speed-strength wave for the Back Squat – you will see this percentage work for the next 3 weeks.

——
Metcon Warm-up:
2a) Power Clean: 2 x 3reps
2b) Front Rack Reverse Lunge: 2 x 3 reps each side
2c) Russian Swings: 1 x 10

B. Conditioning (0:35-00:55)

4 rounds for time
10 Power Cleans (60, 42,5)
20 Alternating Front Rack Reverse Lunges (60, 42,5) (split between right/left)
30 Russian KBS (32, 24)

C. Accessory

Double Leg Banded Hamstrings Curls x 5 minutes max reps

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