CrossFit
Strength
Back Squat [Video]
Take 20-25 minutes to complete 5 Sets of 5 Back Squats.
Use 70% of 1rep across all sets OR add 2.5% from last week if your squats went well.
Conditioning
With a 9 Minute Time Cap:
100 Wall Ball Shots (#20/14 Rx; 150 reps for Rx+)
Every minute on the minute:
3 Power Clean & Jerks (#135/95 Rx; #165/115 Rx+)
Bootcamp
P1: 500m row
P2: Rest
Switch
*Each partner rows 4 times
Rest 3 minutes
Time Cap- 20 minutes!
50-40-30-20-10
Jump Rope
Weighted V-ups
*In between each round run 6 lengths
