Strength
3 Sets of:
Back Squats x 6 @ 80%
Rest 2 min between working sets
MetCon
“The SEC”
Rx
AMRAP in 15 min:
1200m Run Buy-In, then…
1/1, 2/2, 3/3, 4/4…
Thrusters 115/75
Knees-to-Elbows
L2
1200m Run/1.6mi Bike Buy-In, then…
1/1, 2/2, 3/3, 4/4…
Thrusters 95/65
Knees-to-Chest
L1
1500m Row/1.6mi Bike Buy-In, then…
1/1, 2/2, 3/3, 4/4…
Thrusters 75/55
Hanging Knee Raises
Squats, squats, squats! Last week we did back squats for 8 reps @ 75%. We’re upping the ante this week with 80% in preparation for the upcoming CrossFit Total. No super set here, so build up to that working weight and make sure to time your rests!
The WOD is a classic barbell and gymnastic couplet. I have found that knees to elbows can be more challenging than toes-to-bars for some. If this is the case, aim to get your knees to your armpits. Knees-to-elbows have a huge carry-over to rope climbs, specifically bringing your feet up before the next pull. This decreases the number of pulls it takes to hit the tape, saving a whole lot of energy. Next time you go for a rope climb think back to those knees-to-elbows!