It’s the final week of the strength cycle for split jerk where we’re de-loading by lowering the weight and upping the reps. Monday is a Heavy Day with the CrossFit Total (Back Squat, Shoulder Press, and Deadlift). You only have 10 minutes per lift, so you shouldn’t necessarily be aiming for a lifetime PR, but rather maximizing your total score adding the three lifts together.
Monday – Heavy Day – CrossFit Total: Back Squat, Shoulder Press, Deadlift
Tuesday – Metcon with pistols, pull-ups, push-ups, and air bike; core finisher
Wednesday – Strength: Power Snatch EMOM; couplet of hang power snatch and box jumps
Thursday – Rope climb skill/strength progression; triplet of running, handstand push-ups, and wall-balls
Friday – Strength Cycle: Split Jerk; couplet of Russian KB swings and double unders
Saturday – Partner 4-course grinder with some of everything!
