Friday 01/19/2018

Since Ever Since | #ThrowBack Design by @davidac222

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Strength

Power Snatch

Sport/Life: 10:00 to work up to a heavy single
Fundamentals: 10×1 power snatch – same weight across all sets

Rest 2:00 then;

Metcon I

Sport:
AMRAP 8:00
10 double unders
1 power snatch @ 85% of heavy single

Life:
AMRAP 8:00
10 double unders / 20 single unders
1 power snatch @ 80% of heavy single

Fundamentals:
AMRAP 8:00
20 single unders
2 power snatch @ 80% of load used in Strength portion

Rest 2:00 then;

B: Metcon II

Sport:
3 rounds for time of:
10 power cleans 135/95
40 air squats

Life:
3 rounds for time of:
10 power cleans 115/75
40 air squats

Fundamentals:
3 rounds for time of:
10 power cleans – choose load
40 air squats

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