5.7

CrossFit Love – CrossFit

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Squat Prep Cycle # 2 (No Measure)

2 Rounds

10 Hip Switches with KB

8 Goblet Squat Press Outs with Band (post tilt + abs emphasis)

6 DB/KB RDLs with 5s negative ( 2 KB/DB)

Back Squat (3 x 8 – Reps 7/8 =2s pause @ RPE 8)

8 RM next week

No Fails

Squat Necessities Cycle 2 (Weight)

3 Rounds

5 DB Split Lunge R/L (mat under knee) – 5-10# heavier than last week

10 Reverse Crunches with foam roller between knees and 5s negative
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*Coaches note – low back should be coming up off the ground during the reverse crunch. Think knees to chin, then slowly lower down one segment at a time until heels make contact with the ground.

A Conscious Effort (AMRAP – Reps)

10 Minute EMOM

CALS AD

Min 1: Max Cals in :10

Min 2: Max Hang Squat Cleans in :10 @ 95/65

Min 3: Max Cals in :20

Min 4: Max Hang Squat Cleans in :20

Min 5: Max Cals in :30

Min 6: Max Hang Squat Cleans in :30

Min 7: Max Cals in :30

Min 8: Max Squat Cleans in :30

Min 9: Max Cals in :30

Max 10: Max HSC in :30

Score =Total Cals AD + Last Set HSC

[155/105]