Kamp LOKAL: Jan 06, 2024

Metcon:

400m Run @ 80% effort

20/16 Calorie Echo Bike @ 80% effort

-rest 4 minutes-

400m Run @ 90% effort

20/16 Calorie Echo Bike @ 90% effort

-rest 4 minutes-

400m Run @ 80% effort

20/16 Calorie Echo Bike @ 80% effort

-rest 4 minutes-

400m Run @ 95% effort

20/16 Calorie Echo Bike @ 95% effort (just shy of all out)

Strength:

EMOM 5 Minutes

5 Squat Cleans (135/95) or @50% or less of 1RM

-rest 1 minute-

EMOM 5 Minutes

4 Squat Cleans (185/125) or @60% or less of 1RM

-rest 1 minute-

EMOM 5 Minutes

3 Squat Cleans (225/155) or @75% or less of 1RM

Barbell Cycling

•You will begin to see barbell cycling on Saturdays as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases

Optional

2000m at RPE3, 1 Min Rest

400m at RPE7, 3 Min Rest

1000m at RPE3, 1 Min Rest

300m at RPE8, 3 Min Rest

500m at RPE3, 1 Min Rest

200m at RPE9

*Record total workout time