CROSSFIT
STRENGTH
EVERY 1:30 x 7 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder To Overhead
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
DT
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
SPARK
SKILLS
3 SETS
10/10 Single Arm Banded Lat Pushdowns
:30 Ring FLR
10 Kipping Knee Raises
-Rest 1:00 b/t Sets-
Week 3 of 4
(No Measure)
GOING FOR SECONDS
2 SETS
AMRAP x 7 MINUTES*
2-4-6-8-and so on…
Wall Balls (20/14)|(14/10)
Toes to Bar
-Rest 2:00 b/t Sets-
*Start 2nd AMRAP from the beginning.
(Score is Lowest Rounds + Reps)