CrossFit – Sat, Jun 22

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

* One Teammate Works at a Time

* Switch Every 200 Meters on Runs

Time Cap: 35 Minutes