CrossFit

Cycle 1 – Week 5 – Day 5

Warmup

2×10 on each leg
Split Squat
-then-
2:00 in the bottom of a empty bar back squat

Strength

Back Squat
3×3 @ 90%

Today is the final heavy day of the current programming cycle so warm-up well and hit those heavy weights!

Conditioning

Shuttle Sprints x 5
3 Warm Ups at 70%/80%/90% intensity
then
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
Rest 2:00

Competitor Extra

Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities

QuickFit

Courtesy of Coach Mike:
8x250m Row
1:00 rest

Core
:60 Plank
:20 Side Plank/side
:30 Plank
:20 Side Plank/side