Strength & Skill - Week 3 Day 1 (session 5)

Back Squat: 4-4-4-4-20 *sets of 4 are to warm up for the one working set. Week 1 Day 1 started at approximately 50-60% of your 1 rep max. Every session you will be expected to add 2.5-5#. There will be at least 6 sessions.  Anyone with an issue that prevents back squatting but allows squatting should perform this cycle with the appropriate squat. i.e.. goblet squats, front squats etc.

KB Halo: 5 each direction alternating with the warmup back squat sets. This is all about mobility, stability and awareness, just pick a kettlebell you’re comfortable holding overhead and perform the reps. The weight should only be slightly challenging.


Cut your back squat bar weight in half for the WOD.  So if you squatted 150 for 20, then you would load 75 for the wod.  

10 Minute AMRAP

6 Deadlift

5 Hang Power Clean

4 Shoulder to Overhead


Homework - before class

Hang Squat Snatch doubles @ last weeks weight (70% plus 5#)

Homework - after class

15 Minute Row @ easy talking pace on damper of 2-3 (heart rate <140) ... pay attention to maintaining a neutral spine through your pulls and making contact with that top ab at the end of every pull.  


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