CrossFit

Skill Work
Back Squat
5×5 @ 87.5% 5RM from test week

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Conditioning
On a 10 Minute Running Clock
Max Duration HS Hold*

Each time you break perform 10 ring rows then repeat. Athletes should be able to complete all 10 reps of the ring rows unbroken each round

Feel: Muscular Overload
Pacing: Reach

Bootcamp

20 Min AMRAP
10 Deadlifts
8 Hang Cleans
6 Front Squats
4 Pull Ups
1 min Rest

Barbell

2 reps @
*not touch and go, off of squat clean
55%
60%
65%
60%
65%
70%
65%
70%
75%
70%
65%
60%
55%