CROSSFIT

STRENGTH

Power Clean & Jerk for load:
*No hang power Clean
#1: 2 reps

THE CALI BEAR

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)*

Score is load. Please also note rounds completed.

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic

SPARK

DBL DB STRENGTH

EMOM x 5 MINUTES*
1 Strict Press

• 
  3 Push Press

-Rest 2:00-

EMOM x 5 MINUTES**
1 Push Press
+
3 Push Jerks

*Build to a Moderate Weight.
**Build to a Moderate-Heavy Weight.

(Score is Weight)

Week 5 of 8***

***The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

WOD CRUSHER MB

10 SETS
5 Push Jerk (50’s/35’s)|(35’s/20’s)
10 Up-Downs

-Rest :30 b/t Sets-

(Score is Slowest Set)