Strength

Back Squats
4x6 Across starting at 65% of 1RM Back Squat
5-10lb increase each week

 

WOD

10min AMRAP
3 Push-ups
3 Pull-ups
20 Double Unders
6 Push-ups
6 Pull-ups
20 Double Unders
9 Push-ups
9 Pull-ups
20 Double Unders
12 Push-ups
12 Pull-ups
20 Double Unders
15...
15...
20 DU
18...
18...
20 DU
etc. until time expires

L3: Deficit Push-ups on 45lb plates, chest to bar pull-ups

Comp HW

3 Rounds (Not for time)
10 Dips
30s isometric back extension

For Time: 20 Burpee Muscle-ups

Comment

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