CROSSFIT

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex:

1 Power Clean
+
1 Hang Squat Clean
+
1 Split Jerk

(Score is Weight)

Week 3 of 8

ELIZA-PLUS

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

(Score is Time)

SPARK

STRENGTH

5 SETS*
8 Strict Knees to Chest
Into…
:20 Hanging L or Tuck Hold**

*Athlete can drop off bar b/t movements if needed.
**Option to complete Hanging L-Hold.

-Rest As Needed b/t Sets-

(No Measure)

MAKING MACRO’S

AMRAP x 18 MINUTES*
8 Box Jumps (30/24)|(24/20)
16 Sit-Ups
24 Alt. DB Goblet Lunges (50/35)|(35/20)

*After every 2 Rounds completed, Row 250/200m. Row must be completed in 1:00 or less.

(Score is Rounds + Reps)