Wednesday 4.24.19 CrossFit

Box Brief

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0:00 – 8:00
Every 2min, 400m run
8:00 – 16:00
Max Power Snatches
16:00 – 24:00
Every 2min, 400m run


5 Min Parasympathetic Breathing
5 Min Static Stretching
5 Min KB Standing Oblique Crunches, Alt. as needed


– Metcon: Athletes will have the ability to adjust their pace based on how they’re feeling as the intensity should relative to how many days they’ve already trained this week. With that said, 2+ days – 60-70% effort, 1-2 days, 80%. Snatches should be capable of being completed as fast singles. Athletes can break these up in touch n go sets if they choose as a strategy will be at their discretion. Overall, this workout provides a nice balance of cyclical and barbell work that will challenge Athletes to maintain consistency with output across the entire workout. The goal today is for Athletes to match their 400m split times from AMRAP #1 on AMRAP #3. Coaches will organize runs in 1-2 heats and keep time for Athletes.



A.) For Time
L-Seated DB Strict Press

– Then Immediately –

B.) EMOM x 6
15 Ball Slams, TNG