CROSSFIT
EXTENDED WARM UP
4 SETS
3 TNG Power Snatches*
-Rest as Needed b/t Sets-
*Start light and build to workout weight. Superset each set with one of two options:
Option 1…
2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2…
2 Dynamic Kip Swing + 1 Pull-Up
(Score is Weight)
POWER PLUS AMANDA
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
SPARK
STRENGTH
Deadlift for load:
6 X 6
Scissor Kicks
6 X 20 (2 count, over/under = 1)
PINKY SWEAR
FOR TIME*
10-9-8-7-6-5-4-3-2-1
KB Sumo Deadlift High Pull (70/53)|(53/35)
*Complete 8 Toes to Bar after each full set.
(Score is Time)