WOD

12
Jun

WOD

CrossFit Fulshear – CrossFit

– Strength: 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
– Metcon: 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.

Warm-up

QOD: Does your family have a summer tradition?

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Power Clean Review

Weightlifting

1) Back Squat: 3/3 x 5 @75%. Rest 2:00

– 3 warm-up sets/3 work sets.

——

Metcon Warm-up:

2a) Power Clean: 2 x 3. Rest 60s.

2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest.

2c) Russian Swings: 2 x 5. Rest 60s.

Back Squat

Metcon

“Night King”

4 RFT:

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left)

30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)

L2: (95, 65) (45, 30)

L1: (75, 55) (35, 25)

Beginner:

Replace PC with 10 Deadlifts

20:00 Time Cap

NIght King (Time)

“Night King”

4 RFT:

10 Power Cleans (135, 95)

20 Alternating Front Rack Reverse Lunges (135, 95)

(split between right/left)

30 Russian KBS (70, 53)

L3: (115, 75) (53, 35)

L2: (95, 65) (45, 30)

L1: (75, 55) (35, 25)

Beginner:

Replace PC with 10 Deadlifts

20:00 Time Cap

Hypertrophy

Double Leg Banded Hamstrings Curls x 5 minutes max reps. Denote total reps.