Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

15 Toe Touch Jumping Jacks

5/5 Split Squats*

5 Push-Up to Pike

10 Elbow Punches

5 OH Press**

*Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.

**Round 2 perform Push Press, Round 3 perform Press from the Split Position

Strength

Split Jerk (5 x 2*)

*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.

Week 5 of 8

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
KG BB: (60/42.5)