CROSSFIT

STRENGTH

5 SETS
1 Clean Deadlift
+
1 Hang Power Clean

• 
  2 Shoulder to Overhead

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 2 of 7 (Oly Cycle)

(Score is Weight)

TRIP WIRE

3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
Hang Power Clean + Overhead (95/65)
Box Jumps (24/20)

-Rest 1:30 b/t Sets-

*Reset to 2/2 at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

FINISHER

2 SETS FOR QUALITY
30 Single DB Crush Curls
10/10 DB Around the Worlds
30 Single DB Floor Press

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

3 SETS ON A 12:00 CLOCK…
10 DB Thrusters
10 Single DB Sumo Deadlift Curl to Press*

*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

(Score is Weight)

G RATED TWISTER

AMRAP x 5 MINUTES
10 Toes to Bar
5/5 DB Hang Squat Clean Thrusters
20 Russian Twists

-Rest 1:00-

AMRAP x 4 MINUTES
8 Toes to Bar
4/4 DB Hang Squat Clean Thrusters
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 Toes to Bar
3/3 DB Hang Squat Clean Thrusters
20 Russian Twists

(Score is Rounds + Reps)

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold

(No Measure)