CROSSFIT

STRENGTH

EVERY 1:30 x 7 SETS*
1 Power Snatch

• 
  1 Deep Hang Power Snatch

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

TOP GUN

4 ROUNDS FOR TIME
15/12 Cal Row, 11/9 Cal Bike
7 Power Snatches (115/75)|(75/55)

-Rest 2:00-

4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches

(Score is Total Time)

SPARK

STRENGTH

3 SETS*
Max Reps ‘Unbroken’ Strict Pull-Ups

-Rest As Needed b/t Sets-

*Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows.

(Score is Each Set for Reps)

KYLE DAVID

3 SETS*
AMRAP x 4 MINUTES
8 Air Squats
8 DB Farmer Alt. Step-Ups (35/20)|(20/15)/(24/20)
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)