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)