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)