Never Doubt – CrossFit
Warm-up
3 rounds
Ankle glides x10/10
90 90 rotations x5/5
Pigeon stretch x:30/:30
Strength
A. Tempo(back or front) Squat (3031 – 3 seconds down, 0 second pause in the bottom, 3 seconds to come back up) – 4×3, rest 2:00-2;30
Tempo Back Squat
Tempo Front Squat
Conditioning
B. “Clean Up Your Jump”: Death by: 20 double unders, death by power clean (135/95->155/105)
Clean Up Your Jump (AMRAP – Reps)
20 double unders
Death by power cleans (135, 95)
Weight should certainly be something that you can move. It may not be touch and go so I would call it moderate in nature.
Banded Work
C. Banded Y pulls 3×20 (use orange bands)