CROSSFIT

STRNEGTH

EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch

• 
  1 Snatch
  +
  1 Overhead Squat

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

WORKOUT

EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 1 Snatch (Athlete Choice, Heavy)*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

SPARK

PUMP

5 SETS ON A 10:00 CLOCK…
12/12 Single Leg DB Romanian Deadlift
10 DB Deficit Push-Ups

(Score is Weight)

WORKOUT

EMOM x 6 MINUTES
MIN 1 – 10/8 Cal Bike
MIN 2 – :45 Max Alt DB Snatches 50/35

• Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – 12 Burpees
MIN 2 – :45 Toes To Bar

• Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – 10/8 Cal Bike
MIN 2 – :45 Max Alt DB Snatches

(Score is Reps)

FINISHER

3 SETS
15 RING Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)