CrossFit

Strength

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

Metcon

“TABATA”

8 SETS EACH (:20 on /:10 off)

TABATA 1 – Max WB Front Squats (20/14)|(14/10)

TABATA 2 – Max Push-Ups

TABATA 3 – Max Wall Balls

-Rest :30 b/t Each Tabata-

Spark

Gymnastics Skill

Pull Ups- WK 3

4 RDS

Seated Banded Pull Down x 20

Negative Ring Rows (3.1.1.1) x 8

Active Hold on Bar x 30s

Metcon

FOR TIME

21-15-9 

Push Jerk #35/20

Pull-Ups 

-Rest 2:00- 

12-9-6 

Push Jerk #45/30

Strict Pull-Ups