CrossFit – Sat, Feb 18
CrossFit – Sat, Feb 18
Saturday Community Wod (5 Rounds for reps)
For time:
5rds
20 Kettle bell Swings@53/36
10 Goblet Squats
5 Pull-ups
200 Meter Run
*Rest 1:00 between Rds*
For time:
5rds
20 Kettle bell Swings@53/36
10 Goblet Squats
5 Pull-ups
200 Meter Run
*Rest 1:00 between Rds*
General Warm-Up
2:00 Cardio Choice
10 Arm Circles Forward and Backward
5 Inchworm to Hollow Hold
10 Scapular Push-Ups
8/8 Fire Hydrants
10 Air Squats
50 Single Unders
Specific Prep
2 Sets, Building to Working Loads
5 Push-Ups (full range, controlled descent)
5 Wall Balls (focus to catch high and then ride into a quality rebound into the next rep)
:30 Jump Rope Practice
1 Sets at Working Loads
10/7 Push-Ups
10 Wall Balls
30 Double Unders or 50 Single Unders
Use this to confirm wall ball load and double under strategy before "Hobgoblin" begins.
For Time:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Score = Sum Total Time
Goals: Complete each set in 1:45-2:15
Stimulus: Push Interference
RPE: 8/10
Primary Objective: Complete each set in under 2:00, banking consistent rest time across all six rounds.
Secondary Objective: Descending round times across the six sets, finishing faster than you started as rest and rhythm compound.
Level 2:
Every 3:00 x 6 Sets
12/8 Push-Ups
15 Wall Balls
35 Double Unders
Wall Ball: 20/14lb (9/6kg), 10/9ft
Level 1:
Every 3:00 x 6 Sets
10 Push-Ups (from knees if needed)
12 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4kg), 9/8ft
Masters 55+:
Every 3:00 x 6 Sets
10/8 Push-Ups
12 Wall Balls
40 Double Unders or 80 Single Unders
Wall Ball: 14/10lb (6/4kg), 10/9ft
Competitor:
Every 3:00 x 6 Sets
15/10 Push-Ups
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg)
Push-Ups: Strict, chest to deck, no snaking
Hotel Gym / Travel:
Every 3:00 x 6 Sets
15/10 Push-Ups
10 Dumbbell Thrusters
50 Double Unders or 100 Single Unders
Dumbbells: 35/25lb (15/12kg) or heaviest available
For Completion:
9:00 EMOM
Minute 1 - 5/5 Standing Bird Dog Press
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
-
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before "Flash" begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 - 5/5 Thoracic Book Openers
Minute 2 - :30 Low Plank Knee to Elbow
Minute 3 - :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
