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)