CROSSFIT
STRENGTH
4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Score is Weight)
Week 4 of 9
DOUBLE DOWN
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)
*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.
(Score is Time)
SPARK
STRENGTH
Thruster for load:
6 X 5
*Start Light and Build to a Moderate Weight. Between each set, superset with 12 Ring Face Pulls.
LIGHTER FLUID
FOR TIME
75 SINGLE DB Thrusters (50/35)|(35/25) Hold end to end
200 Double Unders
75 Thrusters
(Score is Time)
FINISHER
2 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers
(No Measure)