CrossFit – Fri, May 5

CrossFit Evergreen – CrossFit

Squat Snatch (Squat Snatch [On The 0:00]

Build To A Heavy Set of 3
)

– Athletes must complete these reps unbroken (touch and go).

– All reps should be squat snatches.

– We recommend no more than 5 attempts at your heavy set of 3.

– Score: Heaviest successful set of 3.

Modifications

– Reduce Percentages

– Power Snatches

– Overhead Squats

– Sub Dumbbells

Third Eye Blind (Time)

“Third Eye Blind” [On The 40:00]

4 Rounds For Time:
30 Dumbbell Snatches MRx: 30/15, Rx: 40/25, Rx+: 50/35
20/15 Calorie Echo Bike
10 Box Jumps (30″/24″)

– Overview: In this cyclical workout, athletes can aim to stay moving and settle into a steady sustainable pace throughout these 4 rounds.

– Dumbbell Snatches: Athletes should use 1 dumbbell and alternate arms every rep. Reps should take less than 1:15 to complete.

– Echo Bike: Athletes should be able to complete the bike cals in less than 1:30.

– Box Jumps: Athletes should stand all the way up on top of the box. Reps should be completed in less than 30s. No rebounding. 

– Score: Total time it takes to complete the workout.
– Aim to complete the dumbbell snatches unbroken. Muscle snatches will be slightly faster than traditional power snatches here.

– Settle into a steady pace on the bike. Athletes should aim to complete 12/10 calories a minute which means the bike will take 1:30 or less to complete each round.

– The box jumps can be used to help recover a bit. No need to rush here.

Modifications

DUMBBELL SNATCHES

– Reduce Loading/Reps

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

20/15 CALORIE ECHO BIKE

– Reduce Calories

– 20/15 Cal Assault Bike

– 20/15 Cal Ski

– 27/20 Cal Bike Erg or Row

– 20 Burpees

– 12 Shuttle Runs (25ft. Out + 25ft. Back)

– 300m Run

BOX JUMPS

– Reduce Box Height

– Step-Ups

– Broad Jumps

– 20 Jumping Lunges