CROSSFIT

STRENGTH

Squat Snatch*
1×2 (80%)
1×2 (85%)
3×1 (90%)

*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

STRNEGTH PART 2

Snatch Pulls**
3×2 (100%)

**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

WORKOUT

AMRAP x 7 MINUTES
3 Hang Power Snatch (75/55)
7 Overhead Squats
21 Double Unders*

*Option for ‘Unbroken’ Double Unders.

(Score is Rounds + Reps)

SPARK

PUMP

E2:30 X 6 Sets
10 Deficit Push-Up
10 Heavy Lunges

(Score is Weight)

WORKOUT

EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Max Pull Ups

Into…

EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Max Toes To Bar

(Score is Total Reps)