CrossFit First Creek – CrossFit
Weightlifting
Back Squat (3×8 (65% – 68% – 70%) )
Just programming around the open. I’m sure some of you have sore low backs. On this back squat, try having no rest at the top; no more than one second. Don’t get sloppy by any means… just trying to increase time under tension. Build on each set.
Metcon
Metcon (4 Rounds for time)
Each round for reps
4 rounds every 3:00
15 toes to bar
10 hang clean and jerk (115/75)
Hang clean should be a weight you can compete the 10 reps in two sets. Note the time every round.
Accessory work
Metcon (No Measure)
25 sit-ups
:15 sec hollow hold
25 bridges with KB
Optional
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