June 26, 2017
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Compass CrossFit – Barbell Strength Program
We just finished up our second, 3-week cycle, so this week will be a deload week that hopefully transitions you into the next cycle fresh and recovered. Enjoy and try to be in and out of the gym in less than 60 minutes.
Back Squat (Work up to a heavy single in 10 reps or less)
*This is not a 1RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.
CORE: Metcon (No Measure)
3 rounds:
3x Static hold back extensions (barbell or AHAP. 10 second hold at full extension or parallel to ground)
Rest 60-90 seconds
5-10x standing evil wheels
Rest 60-90 seconds
