CROSSFIT

SNATCH

Snatch for load:
5 X 2 reps
*Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week.

HOLD MY DRINK

6 SETS
ON A 2:00 RUNNING CLOCK…
18 Alt. DB Hang Power Snatch (50/35)|(35/20)
12 Sit-Ups
Max Plank Hold in Time Remaining…

-Rest :30 b/t Sets-

(Score is Shortest Time in Plank)

SPARK

Front Squat for load:
6 X 3

RUSSIAN TWIST
6 X 18

MIND OVER MATTER

FOR TIME
30 Alt. Front Rack Lunges (35’s/25’s)|(20’s/15’s)
20 Wall Ball Shot (20/14)|(14/10)
50m DBL KB Farmer Carry (53/35)|(35/26)
20 Alt. Front Rack Lunges
40 Wall Balls
100m DBL KB Farmery Carry
10 Alt. Front Rack Lunges
60 Wall Balls
50m DBL KB Farmer Carry

(Score is Time)