Compass CrossFit – Barbell Strength Program
*For portion 1 and 2, go by feel. Perform at least 3 sets, but no more than 5, at 90%+ of the 10 RM established on Monday. This is week 3; it is time to hit 5 sets of all these lifts.
Back Squat (3-5 sets x 10 reps @ 90% of Monday’s 10RM)
Shoulder Press (3-5 sets x 10 reps @ 90% of Monday’s 10RM))
Weighted Pull-ups (10-10-10 reps AHAP)
*3 sets of 10 reps; all at the same weight.
CORE: Metcon (Time)
50x medball GHD sit ups, 20/14-lb.