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)