CROSSFIT
STRENGTH
10:00 TO WORK UP TO 90%, THEN
3 SETS*
1 Snatch Pull
+
1 Power Snatch
*All working sets should be Heavy…about 90+% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 6 of 8
POWER UP
FOR TIME
3-6-9-12-9-6-3
Hang Power Snatch (115/75)|(75/55)
30-40-50-60-50-40-30
Double Under*
*Option for ‘Unbroken’ Double Unders
(Score is Time)
FINISHER
2 SETS FOR QUALITY
20 Alt. Weighted Plate Russian Twists
Immediately Into…
1:00 Weighted Hollow Hold
(No Measure)
SPARK
STRENGTH
E2:15 X 6
Front Squat for load:
6 X 3
AB MAT SIT UPS
6 X 15
CHICKEN LEGS
3 ROUNDS FOR TIME
500/400m Row / 24/18 C BIKE
10 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
10 Air Squats
10 Front Rack Lunges
*If complete 3 Rounds in 10:00 or faster, option for a 4th Round.
(Score is Time)