“8/13/13”

BOX – CrossFit

View Public Whiteboard

400m run (No Measure)

FLR (90 sec on rings or floor )

A: Hang Snatch (below knee )

75% 3 sets at 2 reps
80% 2 sets at 2 reps

B: Hang Clean (below knee)

75% 3 sets at 2 reps
80% 2 sets at 2 reps

C: Snatch Balance (Heavy, go up in weight every time )

4×2

“Advanced Snatch Tester” (Time)

10-8-6-4-2

Power snatch Rx (155/95) rx (115/65)
HSPU (scaled: HR push ups)

****Rx individuals will complete the 155/95lb power snatches then the HSPU with a 25lb VTX plate under each hand. Rx division has a 15 min time cap.

****Scaled individuals will complete the 115/65lb power snatches then the hand release push ups. Scaled division has a 8 min time cap.

Leave a comment