Monday
Squat (see strength cycle below) 5 Rounds For Time: 5-Power Cleans 225/135# 10-Burpee Pull Ups Tuesday Bench Press (see strength cycle below) *Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps. 5 Rounds For Time: 12-Deadlifts 115/75# 9-Thrusters 115/75# 6-Power Snatches 115/75# Wednesday 5 Rounds For Time: 20-Chest 2 Bar Pull Ups 30-Wall Ball 20/14# 40-Push Ups Thursday 21-18-15-12-9-6-3 Reps For Time: Deadlift 255/165# Strict Knees 2 Elbows Friday CrossFit Open WOD 15.2 ??????????? Strength Program 5 Rep Wave 2 x 65% 2 x 72.5% 3 x 5 x 77.5% *We will be using 100% of your 1RM as the training weight
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