CROSSFIT

STRENGTH

1.) Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)

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

(Score is Weight)

-Short Rest b/t P1 & P2-

2.)Clean Pulls**
3×2 (110%)

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

WORKOUT

2 SETS
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)
35 Double Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

SPARK

PUMP

E2:15 X 5
6 Seated Dbl DB Strict Press
Monters Walks
8 Left
8 Right
8 Forward
8 Backwards

WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 KB Full Swings
MIN 2 – :45 Plate Ground to Overhead 45/25
MIN 3 – :45 Double Under/Singles
MIN 4 – :45 Med Ball Sit-Up to Wall

(Score is Weight)