Slow Back Squats
5 x 5 (across) at 65% of 1RM
add 5-10lbs each week

Count 4 seconds on the way down for each rep.
Come up fast as soon as you hit depth.


12min AMRAP

3 Handstand Push-ups

6 Thrusters 95/65

9 sit-ups

12 walking lunges

Comp HW

Every :45s for 15 sets - 1 Power Snatch 60-80%

3x10 GHD Hip Extension
3x5 Glute Ham Raise
3x30 Kneeling Band Crunches


CrossFit Journal: The Performance-Based Lifestyle Resource