TESTING WEEK!

CROSSFIT BENCHMARK
"Jackie"
For Time-
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

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STRENGTH
10:00 to build to a heavy Hang Power Clean

CONDITIONING
E2:00 x 15
1) 30/20 cal Bike
2) 60 Double Unders
3) 30 Alternating DB Snatch (50/35)
4) 15 Hang Power Cleans (135/95)
5) :45ea Lateral Pillar Bridge

TESTING WEEK!

AEROBIC BENCHMARK
2K Row

ACCESSORY WORK
4 sets-
10ea Pallof Press
10 Weighted Bent Over T's
1:00 Face Up Plank
10 Prone Swimmers

-THEN-

100'ea side Suitcase Carry
5 Single Leg RDL every 25'

STRENGTH
3xSuperset:
A) 12 KB ZPress
B) 8 Barbell Bent Over Row

CONDITIONING
AMRAP 18
30 Wallballs (20/14)
10 Lateral Bar Burpees
5ea Front Rack Reverse Lunge (95/65)

TESTING WEEK! Mon/Weds/Fri are benchmarks that we will re-test at the end of this 8 week strength cycle. You don't want to miss these!
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STRENGTH BENCHMARK
30:00 to find a 5RM Back Squat

STRENGTH
15:00 to find a 10rm Deadlift

CONDITIONING
AMRAP 6-
6 Deadlifts (225/155)
6 Toes to Bar

CONDITIONING
With a Partner:
Every 2:00 x 12 sets
250/200m Row
15/10 Hand Release Push Ups
AMRAP Wallballs (20/14)​
Alternate Partners Every 2:00 (6 sets each)

CORE
100 Partner Wallball Sit Ups
Working :30 on/:30 off

STRENGTH
4 Sets:
A) 3 Weighted Strict Pull-Ups
B) 6ea 1 Arm DB Bench Press
Rest 1:30

CONDITIONING
Every 5:00 x 5 sets
200m Run
15 Alternating DB Snatch (50/35)
1 Rope Climb (15')

SKILL
EMOM 12-
1) 25' Double KB Death March
2) 25' Handstand Walk
3) :30 Hollow Hold

CONDITIONING
4 Rounds-
50 Double Unders
1:00 Handstand Hold
25 Abmat Sit-Ups
15:00 Cap

STRENGTH
3-3-3-3-3
Shoulder Press

CONDITIONING
3 Rounds-
20 Box Jumps
10 Power Cleans*
10 Burpees
5 Hang Squat Cleans*
3:00 Rest

*Increase weight each rounds