CROSSFIT

STRENGTH

Back Squat for load: BASELINE IS 90% OF MAX
5 X 5
*Keep weight Light across all sets. This is a Deload Week.

5 @ 35%
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%

(Score is Weight)
Week 5 of 6 Wendler

PARTNER WORKOUT

IN TEAMS OF 2…*

ON A 9:00 RUNNING CLOCK…
90/70 Cal Bike
50 DB Hang Power Cleans (Athlete Choice)

*Note time finished.

-Rest with Time Remaining-

ON AN 7:00 RUNNING CLOCK…
50/40 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges

*Note time finished.

-Rest with Time Remaining-

ON A 5:00 RUNNING CLOCK…
30/25 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 Front Squat

*Note time finished.

(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

**P1 works while P2 rests. Split all work as needed.

SPARK

PARTNER WORKOUT

IN TEAMS OF 2…
FOR TIME*
40 Rounds
5 Wall Ball Shots
3 Seated Strict Presses
1 Goblet Squat 70/53

*Partners Alternate every Rounds. While P1 is performing Round, P2 Performs 5 Air Squats + 5 Plate Ground to Overhead (45/35)|(25/15)

(Score is Time)