1-5-16 CrossFit Fitness and Performance Training

Fitness	Performance
Every 2 Minutes for 16 Minutes	Clean & Jerk 60%/2, 65%/2, 70%/2, 75%/2, 80%/2×3
5 Romanian Deadlifts
6-8 Deficit Push Ups	Clean Pull 100%/3×3
10-12 Ring Rows
	For Time:
AMRAP in 10 Minutes of:	3 Rounds of:
5 Box Jumps	60 Double Unders
10 Sit Ups	16 Power Cleans 52/34kg
15 Air Squats	Rest 3 Minutes
	2 Rounds of:
	40 Calorie Row
	14 Shoulder to Overhead
	Rest 3 Minutes
	1 Round of:
	20 Burpees Over the Bar
	12 Thrusters


	Extra Cardio:
	These extra Cardio Sessions are for people who plan on doing the Open and have the time to
	get the extra work in.
	Run 2 Miles