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