Main – CrossFit

Back Squat (5 Reps at 85% Training Max)

Back Squat (3 Reps at 90% Training Max)

Back Squat (1+ Rep at 95% Training Max)

Remember, take your original 1RM, add 20lbs, take 90% of that and use that as your training max and input it into the appropriate percentages.

This is the last week, give it all you got … while keeping it safe.


Metcon (Time)

5 Rounds For Time:
5 Deadlifts (135/95lbs)
5 Hang Power Cleans (135/95lbs)
5 Push Jerks (135/95lbs)
15 Pull Ups

15 Minute Cap

Weight should be light for the DLs and medium for the PJs. Same weight for all movements.


1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch (Build to a heavy perfect set in 15 minutes)

Handstand (10 Minutes Practicing Freestanding Handstands)

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