Strength: Starting today, for 6 weeks we will be using our 5RM Back Squat weight from last week and doing
Squat Waves with a % of that weight. “Wave loading” is a series of sets that build in weight, reduce back to a lighter load, then build again. This allows us to turn on more muscle fibers, enabling us to lift heavier than we might in a linear loading. 9 Sets of Back Squats at the following %'s of last week's 5RM weight. Set 1: 6 Reps @ 70% Set 2: 4 Reps @ 76% Set 3: 2 Reps @ 82% 3 Minutes Rest Set 4: 6 Reps @ 76% Set 5: 4 Reps @ 82% Set 6: 2 Reps @ 88% 3 Minutes Rest Set 7: 6 Reps @ 82% Set 8: 4 Reps @ 88% Set 9: 2 Reps @ 94% Each wave of 3 should have about a minute rest in between sets Metcon: 10 Min EMOM Even Minutes: 40 double unders (max of 40 seconds) Odd Minutes: Row as far as possible Score = Row meters - double unders less than 200
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |