1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Week of January 22, 2018

January 21, 2018

This week we will start a 5 by 3 Back Squat build.  You have done this before – take 10 minutes to your target weight.  Once you hit that weight, perform the 5 sets, resting 90 seconds to 2 minutes between each set.  The build will go 60%, 70%, 80%, 65%, 75% and 85% over 6 weeks.

We have a piping hot CrossFit.com 21-15-9 on Tuesday.  Snatch complex on Wednesday and Clean and Jerk complex on Friday.

Workout of the Day

Strength/Skill

Back Squat

5 sets of 3, 60% of 1RM

Conditioning

AMRAP 9

3 Box Jump and Over 24/20

3 Toes to Bar

6 Box Jump and Over 

6 Toes to Bar

9 Box Jump and Over 

9 Toes to Bar

12 Box Jump and Over 

12 Toes to Bar

15 Box Jump and Over 

15 Toes to Bar

Once you get through the round of 15, go back to the round of 3 and start over.

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