CROSSFIT

STRENGTH

ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Hang Squat Clean Thruster

(Score is Weight)

WORKOUT

SHAMROCK SHAKE

10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Total Time)

COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows

-Rest As Needed b/t Sets-

SPARK

PUMP

EMOM x 5 MINUTES*
:25 Single DB Strict Press/ :25 OH Hold

Into…

EMOM x 5 MINUTES
:25 Single DB G2OH / :25 OH Hold

*No rest between EMOMs

(Score is Weight)

WORKOUT

15:00 AMRAP
7 Up-Down DB Power Clean
7 DB Push Press
7 Ab Mat Sit Ups
7 Cal Bike

(No Measure)

FINISHER

EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

(No Measure)