Tuesday

CrossFit Heath – Performance

Strength

Front Squat

3 Sets/5 Reps @ 75% of Max

*If you don’t know your max, AIM for 3 sets of 5 @ 1.5XBW

*Or just pick a challenging weight for 5 reps 🙂

Metcon

Metcon (Time)

For Time, 16 Minute Cap:

20/16 Calorie Row/Bike

10 Squat Cleans @ 50%

20/16 Calorie Row/Bike

8 Squat Cleans @60%

20/16 Calorie Row/Bike

6 Squat Cleans @70%

20/16 Calorie Row/Bike

4 Squat Cleans @80%

20/16 Calorie Row/Bike

2 Squat Cleans @90%

*Use % of Max Squat Clean if you know it, otherwise choose

weight you are comfortable with to begin, and add 10-30 lbs

Per Round (Set of 2 should be challenging!)

Accessory: OPTIONAL

Metcon (No Measure)

Kettlebell RDL’s:3 Sets/15 Reps/Rest 1 Minute

*70/53lb

3 Rounds:

Balance on one foot, barefoot, for 90 seconds

Repeat for other leg

*keep elevated foot as high off the ground as possible

25 banded hamstring curls