CrossFit – Tue, Jun 20

Performance
Overhead Squat (6 Sets: 3 Reps)

Coach’s Notes: Start light and build to RPE 8/10. Goal should be 5-10 pounds heavier than last week.

Fitness
Front Rack Reverse Lunge (4 Sets: 10 Reps)

Coach’s Notes: Build to RPE 8/10. The goal is to finish 5-10 pounds heavier than last week.

Performance
Metcon (5 Rounds for reps)

5 Rounds each for time:

5 TNG Power Snatch

20/15 Calorie Row

Rest 2:00

Coach’s Notes: Start your first set of Power Snatch at 65% of 1RM or 6/10 RPE and build each set. If technique breaks down or you cannot perform the reps UB then lower the loading. Record th time it takes to complete each round and heaviest weight lifted. Only count the weight if it is performed TNG and UB.

Fitness
Metcon (5 Rounds for reps)

5 Rounds each for time:

15 UB Kettlebell Swings

20/15 Calorie Row

Rest 2:00

Coach’s Notes: You choose the load for the KBS. Should be challenging but unbroken.