CrossFit
WARM-UP
2 ROUNDS
10 Alt Groiners + Torso Twist
5 Inch Worms + Push-Up
Into…
3 ROUNDS
3 Snatch Grip Deadlift
3 Snatch Grip Hang High-Pulls
3 Snatch Grip Hang Muscle Snatch
3 Snatch Grip Hang Power Snatch*
*With each rep, lower the start
position for the Hang (Hips,
Mid-Thigh, Above the Knee)
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy
Complex
1 Snatch Deadlift +1 Hang Power Snatch + 1 Power Snatch
WORKOUT
AMRAP x 10 MINUTES
6 Power Snatch (135/95)
6 Pullups
6 HR Pushups
Zoom
DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
FULL-BODY STRENGTH
DOUBLE ALT. TABATA, :20 ON / :10
OFF*
MOVT 1 - DB Push Press
MOVT 2 - DB Renegade Row
*Alternate movements for 8
minutes total.
FULL-BODY SPRINT
WORKOUT
5 SETS (:45 ON / :15 OFF)
MOVT 1 - Crossbody Mountain
Climbers
MOVT 2 - Single DB Push Press*
MOVT 3 - Alt DB Power Clean
MOVT 4 - Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets