CrossFit
WARM-UP
3 ROUNDS
5 Inch Worms
10 DB Plank Taps
6/6 DB Arnold Press
8 Up Downs
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press
WORKOUT
EMOM x 15 MINUTES*
Min 1 - 8-12 Strict Press (95/65)|(65/45)
Min 2 - 8-12 Power Snatches
Min 3 - 8-12 Burpees Over Bar
*Athlete choice on reps for all
three movements
Zoom
DAILY-5 WARM-UP
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
EMOM x 12 MINUTES
MIN 1 - :45 Alt. DB Power Cleans
MIN 2 - :45 Alt. Sit-Thru
MIN 3 - :45 DB Romanian DL
4 SETS FOR MAX REPS
1:30 - Mt. Climber + Jump Over DBs*
1:30 - Alt. DB Hang Squat Clean
1:30 - Sumo Deadlifts
-1:30 Rest b/t Sets
*1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
FINISHER
5 SETS (:20 on/:10 off)
MVMT 1 - V-ups
MVMT 2 - Hollow Hold