CROSSFIT

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:

1 Hang Power Snatch
+
1 Overhead Squat
+
1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

HANG NANCY

3 ROUNDS FOR TIME
400m Run
21 Hang Power Snatch (95/65)|(65/45)

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)

(No Measure)

SPARK

DEADLIFTS

E2:15 X 6
Deadlift for load:
6 X 6 reps

Bird Dogs
6 X 12

NIRVANA

FOR TIME
100m Run
5 Deadlifts (140/106)|(106/70)
10 DB Facing Up-Down
200m Run
10 Deadlifts
15 DB Facing Up-Down
400m Run
15 Deadlifts
20 DB Facing Up-Down
800m Run
20 Deadlifts
25 DB Facing Up-Down

(Score is Time)