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: 12 minute EMOM 2 snatches per minute (start light, work on speed under the bar) WOD: 3X 20 Kettle bell swings 4 Turkish get ups (same weight for both, record weight and time)
Strength: Floor press – Week 4 (5,5,3 + 5,5,5) WOD: 3X Row 500 m Rest 1:00
Strength: Press – Week 4 (5,5,3 + 5,5,5) WOD: 50 double unders 40 V ups 30 pull ups 40 V ups 50 double unders
Strength: Back squat – Week 4 (5,5,3 + 5,5,5) WOD: 10 minute EMOM 2 clean and jerk (start light, work on speed under the bar, record last weight)