CROSSFIT
SKILL SESSION
ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch
into…
ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand
SNATCH ME IF YOU CAN
AMRAP x 8 MINUTES
15/12 Cal Bike or 21/16 Cal Row or 250m Run
2 Rope Climbs
10 Alt. KB Snatch (53/35)|(35/26)*
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Bike or 21/16 Cal Row or 250m Run
2 Rope Climbs
10 Alt. KB Snatch
Workout
*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.
(Score is Rounds + Reps)
SPARK
STRENGTH
4 SETS FOR QUALITY
5-10 Vertical Ring Rows or 3-5 L-Sit Pull-Ups
12 Jumping Air Squats to Plate
-Rest as Needed b/t Sets-
TUCK YOUR SHIRT IN
5 ROUNDS FOR TIME
30 Tuck-ups
20 Single DB Back Rack Walking Lunge (50/35)|(35/20)
10/8 Cal Bike or 14/11Cal Row or 150m Run
(Score is Time)