Deep Comp- 1/8/16

I. Goat Warm-Up

3 Rounds

3.3.3 Strict Pullups (narrow, neutral, wide)

15 T2B

15 GHD Hip Extension

II. Strength

A. Box Back Squat Squats- 5 x 5 Building

1. Set up the box so that your butt kisses the box as you reach 90 degrees. This is a powerlifting squat, so you should overload the posterior chain and sit back into the squat, (as opposed to descending vertically during during a weightlifting squat)

Low bar box squat from CrossFit Deep Ellum on Vimeo.

B. Front Squat- Perform one set of max reps of at 75% of your heavy 5 Box Back Squats  (this is not a box squat)

III. Conditioning

3 Rounds

30 Kettlebell Swings 53/35#

30 Thrusters 95/65#

V. Optional Conditioning

Every 3 minutes 36 Minutes (12 sets):

250/200m Row

5 HSPU

1. Perform strict, then kip
2. Shoot for consistent times in the 75-80% effort range.