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)