Strength/Skill

Back Squat @65-75% of 1RM*

5x3 (30X1)

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week's 5x5. Note the slower tempo.

WORKOUT

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Capacity Work

EVERY 5:00 FOR 3 SETS

12 Burpees

12 Goblet squats

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

1 Mile Run

-Rest Equal Time as Mile 1-

FOR TIME @ MAX EFFORT

1 Mile Run

STRENGTH

ON A 10:00 RUNNING CLOCK

Build to Heaviest 1-Rep Snatch*

*Not 1RM, Goal is the heaviest Snatch for today. You will also Snatch heavy on Wednesday this week in your GPP.

-Rest 5:00-

NOT FOR TIME

15 Reps for Quality @ 80% of Heavy 1-Rep

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