CROSSFIT
STRENGTH
EVERY 1:30 x 6 SETS*
1 High Hang Power Snatch
+
1 Hang Power Snatch
1 Power Snatch
*Start Light-Moderate and build to Moderate.
Week 6 of 7 (Oly Cycle)
(Score is Weight)
POWER UP
FOR TIME
40-30-20
Alt. DB Power Snatch (50/35)
20-20-20
Handstand Push-Ups*
40-30-20
Cal Row**
*Option for Strict HS Push-Ups
**Ladies. Cals 35-25-15
(Score is Time)
SPARK
DOUBLE ALT. TABATA, :20 ON / :10 OFF*
MOVT 1 – DB Push Press
MOVT 2 – DB Renegade Row (no push ups)
*Alternate movements for 8 minutes total.
(Score is Reps)
FULL BODY WORKOUT
FOR TIME
100 Crossbody Mountain Climbers
80 Single DB Push Press (40ea) 35/20
60 DB HANG Power Clean (30ea)
40/30 CAL ROW
(Score is Reps)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-