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CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

2 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side KB

5 Rows each side

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Back Squat

1) Back Squat: 3 x 5 @75%. Rest 2:00

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.

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)

20:00 Time Cap
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.

Metcon (No Measure)

Double Leg Banded Hamstrings Curls x 5 minutes max reps.