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)