CROSSFIT
STRENGTH
SNATCH COMPLEX
Every 2:15
2 Sets light to perfect technique. Then
4 SETS*
Moderate and build to heavy.
1 Snatch**
1 Hang Squat Snatch
**Snatch can be Power or Squat.
(Score is Weight)
Week 6 of 9
ATLAS
EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)
(Score is Weight)
SPARK
STRENGTH
Deadlift for load:
6 X 5 reps
Strict Toes to Bar/knees to Chest (Slow)
6 X 6
ROOM TO WORK
ON A 14:00 RUNNING CLOCK…
800m Run
into…
AMRAP in Time Remaining…
4 Sumo Deadlifts (140/106)|(106/70)
8 Hang Power Cleans
12 American KB Swings (53/35)|(35/26)
(Score is Rounds + Reps)