CrossFit Total: Establish a 1 RM back squat (if less than 30 days at Tribal, do 5×5 back squat) Establish a 1 RM press (if less than 30 days at Tribal, do 5×5 press) Establish a 1 RM deadlift (if less than 30 days at Tribal, do 5×5 deadlift) ***Be sure to record scores on…
Strength: Press – Week 4 (5,5,3 + 5,5,5) WOD: 3X 21 box jumps (step ups are not Rx) 15 toes to bar 9 handstand shoulder taps
Strength: Deadlift – Week 4 (5,5,3 + 5,5,5) WOD: 12 minute EMOM (alternating) 1 power clean + 2 jerks 8 burpees Use the same weight for all sets
Strength: Back squat – Week 4 (5,5,3 + 5,5,5) WOD: 8:00 AMRAP 50 double unders 10 overhead squats (95/65)
Strength: Hang clean from above the knees (5,5,3,3,5) Work up in weight. Work on speed not going heavy. WOD: 15 minute AMRAP 30 air squats 20 handstand push ups 10 deadlift (225/155)