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)