CROSSFIT

STRENGTH

EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

LA SIESTA

AMRAP x 16 MINUTES
10 Hang Power Snatch (75/55)|(65/45)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)|(35/26)
10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

SPARK

STRENGTH

EVERY 4:00 x 3 SETS
10/10 Front Rack Front Foot Elevated Split Squats*
15 Banded Tricep Push-Downs
20 Feet Elevated Glute Bridge-Ups

-Rest with Time Remaining-

*Start light and option to build to workout weight.

(Score is Weight)

GAB-A-SHEY

FOR TIME*
50 Hand Release Push-Ups
75 Toes to Bar
100 Front Rack Alt. Lunges (50’s/35’s)|(35’s/20’s)

Every 1:30, Perform 5 Up Downs over the DB’s

*Partition Reps as Needed.

(Score is Time)