MONDAY

We are going to start a linear progression strength program starting this week.  When you see a 5 x 3 rep scheme it means 5 sets of 3 reps of the same weight after a few warm up sets.  Each week you will increase the weight by 5 pounds for the next four to six weeks.  Keep track of your strength program.  If you do not keep track …. then what is the point in doing a strength program??

STRENGTH:

Front squat

5 x 3

CrossFit WOD:

20 bar facing burpees

20 thrusters 75#/55# RX+ 95#/75#

20 bar facing burpees