Main – CrossFit


Hang Power Snatch (10 Rep Max)

Same format as Tuesday with the hang power cleans. Ensure you’re using the hook grip. If you’re proficient at this movement then make sure you’re cycling them appropriately (sliding them down your quads as opposed to either bashing/bouncing off your quads or dropping to the hang, stopping, and restarting).


Metcon (Time)

15 Minute CAP
Run 400M
15 Thrusters (95/65lbs)
15 Bar Facing Burpees
Run 400M
12 Thrusters
12 Bar Facing Burpees
Run 400M
9 Thrusters
9 Bar Facing Burpees
If you don’t believe you will be able to get this work completed in 15 minutes you may scale back to 10-8-6. Keep the runs to 400m unless a coach advises you to drop. If you run 2:30 each run that leaves 7:30 to complete the thrusters and barbells. Realistic.

Thruster weight should be light/medium at most. 15 should be able to be completed unbroken when fresh.


No extra work. Like mentioned previously, Thursdays and Sundays will be off.

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