*Announcement* Great job everyone on the CrossFit Total this past week, we saw some huge PR’s after this last cycle! These next two weeks are focused on transitioning our bodies from 1 Rep Maxes to more conditioning. We begin our CrossFit Open Prep cycle after these transition weeks so be ready!
Strength
5 Sets of:
Front Squat x 2 @ 80% @ 32X1
MetCon
“Is Butter a Carb?”
Rx
Complete the following reps of each movement for time:
21-15-9
Front Squat 155/105
Toes-to-Bar
Box Jump Overs 24/20
L2
Front Squats @ 135/95
L1
Front Squats @ 115/75
Knees-to-Chest
Box Jump Overs @ 20/12
Barbell
6 Sets of:
3-Position Snatch @ 70-75%
3 Sets of:
Behind-the-Neck Snatch-Grip Push Press with 2 sec hold at top x 5 @ 85%
3 Sets of:
Back Extension Hold x 1 min (scale accordingly)
Today we start with Tempo Front Squats. Tempo Front Squats are great for improving core strength/stability and quad strength. If you are one of those athletes who can get under a Clean but have trouble standing it up, then Tempo Front Squats should be on your list of mandatory lifts.
The MetCon is set at a moderate time domain, meaning it’s not short (3-7 min) and it’s not long (20min+). The Front Squats will be challenging especially after the Box Jump Overs but once you get to the round of 9 reps, it should be all downhill. Your quads and core will be taxed on this one. Once you get done, jump on a Bike and go light for 3-5 minutes to flush the excess lactate and waste products out of your legs. Scale the weight for the Front Squat accordingly, but if you are able to do the Rx weight for at least 5-7 reps, this is the time to challenge yourself.