WEIGHTLIFTING PROGRAM 12.11

Strength: 
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict pullups: 3-5 sets x 5 reps

Work Capacity:  Complete the following for time:
-100x overhead squat
*Anytime that you break or the bar leaves the overhead position, immediately perform 5x box jump

Core: Complete 25-20-15-10-5 reps of:
-sit ups
-leg raise
Unbroken reps

CrossFit RomaNord