Speed Back Squats
4 x 5 Across
Start at 70% of 1RM Back Squat
5-10lb increase each week
Each set should be done as fast as possible while maintaining a strong, upright position and weight in the heels. If your sets seem difficult or slow, drop 5% from your working weight.

Follow each set with:
10 90/90 External Rotation (Light band)
10 Rows (Heavy Band)


10min AMRAP
Kettlebell or Dumbbell Snatches 50/35
Box Jump Overs 24/20

Comp HW

4 x 500m Row
Rest 1:1

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hollow Rocks
10m Handstand Walk


CrossFit Journal: The Performance-Based Lifestyle Resource