CrossFit

STRENGTH

1) Back Squat: 3/3 x 5 @75%. Rest 2:00
– 3 warm-up sets/3 work sets.
——
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

”Night King”
4 RFT:
10 Power Cleans (135, 95)
20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)
30 Russian KBS (70, 53)

20:00 Time Cap

**WHITEBOARD BRIEF**

– 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.

Spark

STRENGTH
W to Y x 20
DB Dead March x 20 (total)
KB Windmills x 10 each way

METCON
*Last Tested 3/7/19*
21 – 15 – 9
MB Clean
MB Slam
DB Alternating Single Arm Curl and Press
Burpee
100 m Run