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)