CROSSFIT

WORKOUT

AMRAP x 2 MINUTES
Max Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES
Max Power Clean (185/135)

-Rest 1:00-

AMRAP x 5 MINUTES
3 Power Clean (135/95)
5 Burpees Over Bar

(Score is Total Reps)

POST WORKOUT STRENGTH

15-12-10
Wide Grip Bent Over Row*

*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.

(Score is Weight)

Week 5 of 9 Strict Gymnastics

SPARK

PUMP

EMOM x 12 MINUTES
MIN 1 – :25 Single Leg KB Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – ::25 Single KB OH hold (R) / :25 Single KB OH hold (L)*
MIN 3 – :45 Alt V-Ups

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Jumps
Max 25′ Shuttle Run in Remaining Time

-No Rest b/t Sets-

(Score is Reps)

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)