BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
2×2+2 muscle snatch (power position) + OHS
2×3 snatch Sotts press
Strength
Snatch (Heavy Single )
Sport/Life:
Every 1:30 for 15:00
1 snatch – bar starting weight @ 55-60%; increase load each set as needed, working towards a heavy single
Fundamentals:
Every 1:30 for 15:00
1 power snatch + OHS – start with empty bar; increase load each set as needed, working towards a technical max
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*14:00 time cap. Scale accordingly to preserve stimulus.
