CROSSFIT
STRENGTH
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
DEWEY DECIMAL SYSTEM
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders
(Score is Rounds + Reps)
FINISHER
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps
-Rest As Needed b/t Sets-
(No Measure)
SPARK
STRENGTH
EVERY 2:00 x 5 SETS* W/ 2 DB’S
1 Clean Deadlift
+
2 Hang Power Cleans
+
1 Push Press
*Start Light and Build to Moderate-Heavy Weight
(Score is Weight)
“REX KWON…DOS”
AMRAP x 8 MINUTES*
9 Hang Power Cleans (50’S/35’S)|(35’S/20’S)
7 Push Press
5 Up-Down Box Jumps (24/20)
35 Double Unders
-Rest 2:00-
AMRAP x 8 MINUTES*
7 Hang Power Cleans
5 Push Press
3 Burpee Box Jumps (24/20)
35 Double Unders
(Score is Total Rounds + Reps)