CROSSFIT

STRENGTH

EMOM x 8 MINUTES
Choose one of the Below Options…

Adv. Skill:
3-5 Strict Handstand Push-Ups
or
2-3 Strict Deficit Handstand Push-Ups

or…

Mod Skill:
3-5 Pike Push-Ups
or
2-3 DB Deficit Pike Push-Ups

(Score is Total Reps)

Week 8 of 9 Strict Gymnastics

WORKOUT

AMRAP x 12 MINUTES
2 Rope Climb
16 Deficit Push-Ups*
24 Power Snatch 65/55

*Use Plate or DBs to create deficit.

(Score is Rounds + Reps)

SPARK

PUMP

EMOM x 12 MINUTES
MIN 1 – :45 Pull Ups
MIN 2 – :45 Skull Crushers

(Score is Reps)

WORKOUT

E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB

(Score is Each Set for Time)