Strength

Slow Back Squats
5 x 5 (across) at 65% of 1RM
No increase each week

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

WOD

16min EMOM
Min 1: 10/7 Cal Row + ME Double Unders in remaining time
Min 2: Rest

If you cannot complete the 10/7cals in 30 seconds or less, scale to 7/5cals

Score is total Double Unders

Comp HW

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

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

Comment

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