CrossFit Evergreen – CrossFit
The Powers That Be (Time)
“The Powers That Be”
3 Rounds For Time:
400 Meter Run
20 Power Snatches MRx: 55/45, Rx: 75/55, Rx+: 95/65
400 Meter Run
20 Burpee Box Jumps (24″/20″)
Time Cap: 30 Minutes
SEE SUBSTITUTIONS FOR TEAM VERSION
– Overview: Lots to think
– Runs: 2:00 or less across all of your rounds.
– Power Snatches. These are meant to be light power snatches that you can cycle through in 1-3 sets.
– Burpee Box Jumps: These should take no longer than 2:00 to complete. Reduce reps if needed to accomplish this.
– Score: Time to complete work. Add 1s per rep if you are time capped.
MODIFICATIONS
400M RUN
– Reduce Distance
– 2:15 Time Cap
– 500/450m Row
– 400/350m Ski
– 1000/900m Bike
– 300m Air Run
POWER SNATCHES
– Reduce Loading
– Hang Power Snatches
– Dumbbell Power Snatches
– Kettlebell Swings
BURPEE BOX JUMPS
– Reduce Box Height
– Burpee Box Step-Ups
– Burpees Only
– Box Jumps Only
– Burpee Box Jump Overs
TEAM OF 3 VERSION
3 Rounds For Time:
600 Meter Run
60 Power Snatches (95/65)
600 Meter Run
60 Burpee Box Jumps (24″/20″)
* One Teammate Works at a Time
* Switch Every 200 Meters on Runs
Time Cap: 35 Minutes