Strength

Back Squats
4x8 Across starting at 60% of 1RM Back Squat
5-10lb increase each week

 

WOD

21-18-15-12-9-6-3
Push ups
Hang Power Clean 95/65

L1: Push up to object, HPC 65/45

L3: Deficit Push ups (Hands on 45's), HPC 115/85

 

Comp HW

3 Rounds (Not for time)
8 Single Leg Split Squat w/ KB
10 Glute Ham Raise

Tabata Assault Bike

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource