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)