** This is the start of our official CrossFit Off-season program!  There will be a few days pure dedicated to strength and/or conditioning. **

CHOOSE 2-4 Workouts.  Repeat those exercises for the next 3 weeks.  Keep them in their alphabetical order.  Example - A, C, & D.

A] Every 2:00 for 12:00

3 Hang Snatch with a 2 sec pause at knee @75%
**if you don't have a 1RM, build to a moderate 3RM**

B] 7 Sets of:
3 Backsquats @75%
rest 60 seconds between sets.

C] In 12-15 Minutes
5RM Snatch Grip Deadlift @51X1 Tempo
Then 2x5@90% of today's Max)

D] 4 Sets of:
500M Row @80-85% Effort
rest 2:00 ( Focus on upper body mobility during rest.)