5/11/15 – Back Squat Progression

CrossFit Performance

STRENGTH

A. Back Squat, 4×5.5, rest :30/3:00

*heavier than last week

METCON

Row 500m @100%

-rest 3:00-

then immediately into

6 min AMRAP

15 UB Shoulder to Overhead (light/moderate)

8 Bar Facing Burpees

CrossFit Fundamentals

SKILL

A. T-spine & Ankle Mobility

B. Hang Power Snatch, 3×10

METCON

4 Rounds for Time

15 DB Push Press (35/25)

15 Abmat Situps

200m Run

– 15 min cap –

Strength Class

A. Hang Clean + Front Squat + Push Jerk x2 – work up to heavy/mod single in 12 minutes

B. 8 min EMOM – perform 1 rep of A

C. Weighted Ring Pushups@33×1 – collect 50 reps in sets of 3-5 (M), or 6-8 (W)