CROSSFIT
STRENGTH
4 SETS*
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least second workout weight.
(Score is Weight)
Week 3 of 9
CATS IN THE CRADLE
FOR TIME
4 ROUNDS
5 Push Jerks (155/105)|(115/75)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (185/135)|(135/95)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (205/145)|(145/100)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
SPARK
STRENGTH
Shoulder Press for load:
3 X 8
3 X 4
Increase weight each set…
*Superset each set with 10/10 Banded High to Low Woodchops.
HOOK SHOT
AMRAP x 8 MINUTES
50 Double Unders
12 KB SDHP (70/53)|(53/35)
9 Push Press (50’s/35’s)|(35’s/20’s)
-Rest 2:00-
AMRAP x 8 MINUTES
15 KB SDHP
12 Push Press
30 Double Unders
(Score is Total Rounds + Reps)