CROSSFIT
STRENGTH
Power Snatch for load:
#1: 1 rep
BE MINE
AMRAP x 4 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps
(Score is Total Rounds + Reps)
SPARK
PUMP
4 SETS Every 3:00
16 Single DB Strict Press (8ea)
16 Single DB Upright Row 8 (ea)
-Rest as Needed b/t sets-
(Score is Weight)
WORKOUT
EMOM x 10 MINUTES
MIN 1 – :45 KB Swings – Russian + American = 1
MIN 2 – :45 Dbl DB Hang Power Clean
-Rest 1:00-
AMRAP x 5 MINUTES
10 KB Goblet Squats
10 Dbl DB Hang Power Clean
(Score is WeIGHT)