Week of 17 January 2021


Week of 17 January 2021

We have a couple more new CrossFit.com workout this week on Tuesday and Thursday. Friday will continue as a snatch day.

Monday will continue to be back squat day, This is our second week of the current program. It’s always a bit of a learning curve for how these programs go, with for how the athlete responds and how it works in a class setting. Here’s how it will go:

We will have a 20 minute clock. In the first 12 minutes, build to a heavy set of 3 back squats for the day. Use sets of 3 to build to your heavy set of 3. Do your set no later than 12 minutes into the time clock. Then, you will drop weight to 70% of your 1RM, and perform 3 sets of 5 backs squats. 2:30 minutes rest between each set and we should finish in time, with a good amount of time to rest, building strong legs.

Workout of the Day

Week 2 of 6

Back Squat for load:
#1: 3 reps
#2: 5 reps 70%
#3: 5 reps 70%
#4: 5 reps 70%


50 Wallball Shots 20/14
25 Line Facing Burpees
Think of this a a bar facing burpee without the bar. Just pick a line to jump over it as you would a barbell