On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 min x

30 sec Row

30 sec Burpee

30 sec Box Jump

30 sec Air Squat

Weightlifting

Stay with your existing program:

Regular – 4 x 4

Heavy – 5 x 5 @ 90% of Friday

Back Squat (4 x 4 @ 70% + 5% per set)

Back Squat (5 x 5 @ 90% of Friday’s 5RM or up 5-10# )

Deadlift (Pyramid scheme, week 3)

8-10 @ 45%

6-8 @ 55%

5 @ 65%

4 @ 70%

3 @ 75%

3 @ 75-80%

3 @ 75-85%

Back Rack Lunge (5 x 12)

Build heavier than last time