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)