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)