This week will be a deload week for all of our lifts as we gear up for The CrossFit Total on Friday. This will be our chance to test for new one rep maxes on strict press, deadlift and backsquats.  Because of this please make sure to use the appropriate weights during our strength sessions.

Strict press 3x5 repeat week 4 numbers


3 rounds

400m run

10 slamball over shoulder 100/80

30 air squats


Comp/strength HW

Backsquat 3x5 repeat week 3 numbers

3x ME strict pull ups




Power snatch 95/65

Yards handstand walk


CrossFit Journal: The Performance-Based Lifestyle Resource