CROSSFIT

STRENGTH

4 SETS
5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)

Week 2 of 9

DEJA VU

EMOM x 20 MINUTES
MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 – Rest

(Score is Total DB S2OH Reps)

FOR RECOVERY
5:00 Foam Roll Lats + Tricep Smash

(No Measure)

SPARK

EXTENDED WARM UP

3 SETS*
10/10 Supported DB BOR
10/10 Single Leg Box Squat

*Moderate weight on BOR. No additional weight on the SL Box Squat.

-Rest as Needed b/t Sets-

(No Measure)

MICHI

AMRAP x 4 MINUTES
12 Up-Downs
12 Hand Release Push-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
10 Up-Downs
10 Hand Release Push-Ups
10 Alt. DBL DB Farmer Step-Ups (35/20)|(20/15) (24/20)

-Rest 1:00-

AMRAP x 8 MINUTES
8 Up-Downs
8 Hand Release Push-Ups
8 Alt. DBL DB Farmer Step-Ups
8 Renegade Rows

(Score is Total Rounds + Reps)