Thursday
Announcements
Register by Sunday for Athletes for Autism (June 22nd) for a chance to win a gift card from Sara Sumner, Licensed Sports Massage Therapist.
https://www.facebook.com/events/351347342258671/
CrossFit Harrisburg – CrossFit
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.