Wednesday, February 15, 2017

Deadlift-Box Jump-Wall Ball-Burpees

Tuesday, February 14, 2017

West Metro CrossFit

Coach Soloman - (9 AM) - Felecia, Mark, 2 others and me

Warm Up

400m run then WMCF Warm Up (Spiderman, Heel Pull, Knee to Chest, Foot to Butt, Frankenstein, High Knees, Karaoke, Bear Crawl)

Snatch Technique


In teams of 2…

In 10 minutes complete:
30 Alternating Snatches (135/95)

then, AMRAP of:
10 Deadlift (185/125)
10 Box Jumps (24″/20″)

*Alternate complete rounds. Non-working partner does a KB/DB Goblet Squat hold (35) in bottom position. KB/DB must be handed off between partners, if it touches the ground both partners perform a 3 Burpee penalty.

rest 5 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
Wall Ball Shots (20/14)

*P1 does 2 Wall Ball Shots, both partners do 2 Burpees, P2 does 2 Wall Ball Shots, both patners do 2 Burpees, P1 does 4 Wall Ball Shots, both partners do 4 Burpees, P2 does 4 Wall Ball Shots, both partners do 4 Burpees, etc…

I was in a team of 3 and used 75# for my snatches.  That felt pretty good and I only had to do 10 instead of 15 in a team of 2.  We each got 1 round of 10 deadlifts and 10 box jumps.  I used 135# for the deadlifts.

The I used 14# for the round of 2 and then 20# for the round of 4 and 6.  We were not as crisp as the other team so the burpees were not overwhelming.  We all finished the round of 6 and started the round of 8.

Good workout.  It would have been much tougher in a team of 2 equally fit people.

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