CROSSFIT

STRENGTH

3×2 (80-90%)*
Split Jerk

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

(Score is Weight)

Week 5 of 8 Oly Cycle

WORKOUT

AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (185/135)
200m Run
10 Shoulder To Overhead (155/105)
400m Run
15 Shoulder To Overhead (135/95)
600m Run
20 Shoulder To Overhead (95/65)
800m Run
25 Shoulder to Overhead (65/45)

*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45).

(Score is Total Rounds + Reps)

SPARK

PUMP

E2:15 X 6
6 Dbl DB Floor Press
20 Slow Shoulder Taps

(Score is Weight)

WORKOUT

16:00 AMRAP
10 Alt Reverse DB FarmersLunges
10 Dbl DB Clean and Push Press
10c Bike
20 Ab Mat Sit Ups

(Score is Weight)