BoomBox Crossfit, BoomBox North – CrossFit
Skills
Warm-up (No Measure)
4-stop snatch deadlift ( 1” off floor / below knee / mid thigh / power position) 3×1
Snatch high pull from power position + muscle snatch from power position 2×2+2
Strength
Snatch High Pull + Snatch (8×1+1; starting at 55-60% and adding load)
Sport: 8×1+1; starting at 55-60% and adding load with each set
Life: 8×1+1; starting at 50-55% and adding load with each set
Fundamentals: 8×1+1; same weight across all sets
Metcon
Metcon (AMRAP – Reps)
Sport:
AMRAP 14:00
21 KB swings 53/35
14 calorie row
7 lateral burpee over rower
Life:
AMRAP 14:00
21 KB swings 53/35
14 calorie row or 10m shuttle sprints
7 lateral burpee over rower or lateral burpee over barbell
Fundamentals:
AMRAP 14:00
21 Russian KB swings – choose load
14 calorie row or 10m shuttle sprints
7 lateral burpee over rower or lateral burpee over barbell
