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)