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I was thinking of bringing back the six week widowmaker strength program.  Every Wednesday the strength is 20 back squats.  You cannot rack the bar at all.  You start at 60% and add 5# each week.  We’ve done this program a few times in the past. What do you think?

STRENGTH:

5 sets:

3 x snatch grip deadlift

3 x power snatch

3 x overhead squat

***start light and increase the weight as you go for each set

CrossFit WOD:

3 rds:

21 power snatch 115#/75# RX+ 135#/95#

15 pull ups RX+ L pullups

9 push jerk (same weight)

EXTRA CREDIT:

3 sets:

15 barbell roll outs