Announcements
Fitness Is A Family Business –
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
AMRAP 4:
:30 jumping jacks
5 inchworm + push-ups
5 air squats
5 up-downs
250507 (7 Rounds for weight)
– RX –
Every 2:30 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 2:30 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
– MASTERS 55+ –
Same as Rx’d
Metcon
Metcon (Time)
3 rounds for time:
5 heavy right arm push jerk
10 crush lunges
5 heavy left arm push jerk
10 up downs
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Checkmark)
Every 5:00 for 7 sets:
30 alternating plank shoulder taps
9 DB push presses
7 DB push jerks
5 DB split jerks
– Use two dumbbells.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
)
– Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week; next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.