CROSSFIT

STRENGTH

E2:00 X 6 SETS
3 SETS LIGHT & 3 SETs Mod-Heavy
3 Snatch Deadlift
+
1 Snatch Pull

*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained.

(Score is Weight)

Week 1 of 8

GREEN ACRES

AMRAP x 10 MINUTES
16 Snatch (75/55)(65/45)
2 Rope Climbs

(Score is Rounds + Reps)

WINDSHIELD WIPERS

5 SETS
:30 ON, :30 OFF

Lying on floor press barbell (75/55, 55/45) up and hold. With legs straight and feet together your toes touch number plate on left – then back to start position on floor – then toes touch touch bumper plate on right – then back to floor = 1 rep.

SPARK

SUPER SET

E2:15 X 6
Push Press for load:
6 X 5 each arm

DUMBBELL TOE REACHES
6 X 16

MAN IN THE MIRROR

FOR TIME
12-9-6-18-15-12
Shoulder To Overhead (50’S/35’S)|(35’S/20’S)
24-18-12-36-30-24
MED BALL CLUSTER (20/14)|(14/10)

(Score is Time)

POST WOD FINISHER

2 SETS FOR QUALITY
7 Barbell Rollouts
12 Alt. Med Ball Deficit Push-Ups

-Rest As Needed b/t Sets-

(No Measure)