Take the 1RM from last week and load 75-80% on the bar for 3 sets of 5 reps (same weight across all sets). Make sure you are getting as low as you can (ass to grass) in those squats!
Conditioning is a benchmark called “Karen” – hopefully a 20# or 14# wall ball feels light after those squats! Elite CrossFitters can do “Karen” in about 5 minutes, but most of us will be in the 8-15 minute range. This benchmark takes as much mental fortitude as physical endurance.
Strength
Back Squat
3×5 @ 75-80% of your 1RM*
Conditioning
“Karen”
For time:
150 wall balls, 20/14#
Day in and day out we train our bodies and our minds. Tomorrow’s workout is mostly mental (and quads). “Karen” is a special WOD for me since its the first workout that I ever coached. Don’t be a cherry picker and skip tomorrow because you think you know how it’ll feel, everyone should know what 150 wall balls feels like. Suck it up and take on “Karen” if that’s not enough incentive, its also the return of Kelli Joyce!!!
6AM Crew
Tanya 105/13:56 sc
Carter 215/9:28 RX
KT 175/7:00 RX
Frank 8:28 RX