CROSSFIT

STRENGTH

4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

1-2 BUCKLE MY SHOE

AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up

SPARK

STRENGTH

EVERY 4:00 x 4 SETS
10/10 Single DB Suitcase Deadlift
8/8 SA Seated DB Arnold Press
6 Tall Box Jumps (Athlete Choice)

-Rest with Time Remaining-

(Score is Weight)

TO DA MOON

6 ROUNDS FOR TIME
200m Run
8 Burpee Box Jump Overs (24/20)
4 DB Devil’s Clean (50/35)|(35/20)

(Score is Time)