CROSSFIT

STRENGTH

5 SETS*
1 Clean Pull

• 
  1 Clean High Pull
  +
  1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

ELIZABETH

FOR TIME
21-15-9
Cleans (135/95)
Ring Dips

(Score is Time)

RECOVERY

12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction

(No Measure)

SPARK

PUMP

4 SETS FOR Quality
1:00 – Single KB Russian Swing 35/28
1:00 – Slow Deadbugs
1:00 – Up-Downs

(Score is Reps)

FULL BODY WORKOUT

AMRAP x 14 MINUTES
30 DB Alt. Hang Power Snatch
15 Ab Mat Sit Ups
15 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

FINSHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises

(No Measure)