CROSSFIT
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
1 Deep Hang Power Clean
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
THE FIFTH ELEMENT
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
SPARK
STRENGTH
Front Squat for load:
#1: 2 reps
SUGAR, WERE GOING DOWN
FOR TIME
18-15-12-9-6-3
Wall Balls (20/14)|(14/10)
Box Jump (24/20)
Cal Bike*
*Alt Cal: 15-12-9-6-6-3
(Score is Time)