Strength/Skill

5x5 (20x1)

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week's 5x5. Note the :02 descent vs. :03 descent last week.

Workout

AMRAP x 10 MINUTES

15 Wall Ball (20/14)|(14/10)

25 Double Under

Capacity Work

AMRAP x 10 MINUTES

15 Wallball Front Squats

50 Single Unders or Plate Hops

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

HOMEWORK

CONDITIONING

3 SETS @ 80% EFFORT

800m Run

40 Burpee Box Jump Overs (40/30)

-Rest 5:00 b/t Sets-

STRENGTH

1. 5 SETS*

1 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch

-Rest 3:00 b/t Sets-

*Start moderate and build to a heavy set of the complex

2. EVERY 1:00 FOR 15 SETS

1 Squat Snatches @ 75% of 1RM

3. 3 SETS*

10 Barbell OH Reverse Lunges

-Rest 1:00 b/t Sets-

*Start light and build to a Moderate to Heavy set

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