Variation is good!

Today's Lift:

Front Squat
50% of Back Squat 1RM x7 Reps x2 Sets
55% of Back Squat 1RM x7 Reps x1 Set
65% of Back Squat 1RM x7 Reps x5 Sets

Today's WOD:

3 Behind the Neck Split Jerks  @ 70% of Snatch 1RM
5 Power Snatches @ 70% of Snatch 1RM
7 Strict Handstand Push-ups
7 Rounds for time.
Time Limit: 16 Minutes


  1. Partner Row 1,500m
  2. Alternate Row with alternate thrusters & behind the neck thruster w/bar x6


  • Behind the Neck Split Jerk
  • Power Snatch
  • Strict Handstand Push-up


Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: