Strength

Back Squat
Build to a 3RM
Start week 1 with a conservative 3RM
Keep in mind that the goal is to increase by 5-10lbs each week

WOD

2 Rounds for time
20 Wallballs 20/14
20m Sprint
20 Push-ups
20m Sprint
20 KB Swings 55/35
20m Sprint
20 Alternating Pistols
20m Sprint

L3: Deficit Push-ups on 45lb plates, KB 70/55

Comp HW

Barbell Technique Work
Squat Snatch
6x2 at 40% of 1RM

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource