CROSSFIT

STRENGTH

3×1 (85-95%)*
Split Jerk

*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

(Score is Weight)

Week 6 of 8 Oly Cycle

WORKOUT

7 ROUNDS FOR TIME
7 Shoulder to Overhead (135/95)
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups

*Ideally target is 6′ above reach.

(Score is Time)

SPARK

PUMP

E2:15 X 5
6/6 Upright Row + Bicep Curl
10 Alt Farmers Lunges

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES
200m Run
12 Goblet Squats
8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
200m Run
12 Goblet Squats
8 Single DB Push Press**

**Hold DB across chest

(Score is Rounds + Reps)

FINISHER

AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

(No Measure)