CROSSFIT

STRENGTH

EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

HANG IN THERE

EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

3 SETS
5 KB Goblet Lunge-Lunge Squats*
:15 Max Cal Bike SPRINT

-Rest 2:00 b/t Sets-

*Start Light and Build to a Moderate Weight. 1 Rep = 1 Lunge L + 1 Lunge R + Squat.

(Score is Weight)

REDLINE

3 SETS
15-10-5
Front Squats (50’s/35’s)|(35’s/20’s)
Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)

COOL DOWN

FOR RECOVERY
2:00 Empty Barbell Quad Smash (L)
2:00 Empty Barbell Quad Smash (R)

(No Measure)