Wooooooooo metcon is getting their first strength cycle in a long while! And it’s an Overhead Squat Strength Cycle.
For the next 8 weeks, we will be overhead squatting once a week with a linear approach, starting with higher volume work at moderate loads and increasing until week 7, then we’ll take a de-load week, and cap it off with a heavy 3 rep test at the end of February.
We’ll also be heavily focusing on Gymnastic Strength 1-2 times per week, plus an additional prevalence in additional skill work will have us ready for the CrossFit open - which is very quickly approaching!
For the WOW, undeniably going to Friday’s WOD - the newest NCFIT Benchmark “California Love”.
FOR TIME • 30 Squat Clean & Jerk* (155/105) *Athletes must perform 5 burpees after every 5 reps of C&J.
Workout ends with 5 burpees after the 30th rep.
BEAST of a workout to say the very least. California Love is a gnarly twist on Grace (30 clean and jerks for time) by swapping out the power clean for a squat clean, and upping the weight as well - not to mention the additional 30 burpees as well. Add about 2-3 minutes to your Grace time, but expect this one to hurt much worse in the best way possible!
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