Wed, Apr 2, 2025 CrossFit
Strength
Back Squat
5 sets of 3 reps 82-85%

Rest 1:30 - 2:00 between sets

14:00 to complete

WOD
For Time:
21-15-9
Snatch

Snatch weights increase with each round
95/65, 115/75, 135/95

After each set of snatches perform:
20 Box Jump Overs 24/20

Time Cap 10:00

Int:
21-15-9
Snatch

Snatch weights increase with each round
75/55, 95/65, 115/75

After each set of snatches perform:
20 Box Jump Overs 20/16

Scaled:
15-12-9
Snatch

Snatch weights increase with each round
45/35, 55/45, 65/55

After each set of snatches perform:
16 Box Jump (step) Overs 16/12

FITNESS OPTION:
3 Rounds for time
20 DB Snatch 45/25
20 Box Jump Overs


This is a power oriented workout. Start with a weight that you can break into 3 strategic sets. Your second weight should be a weight that you would break into quick singles or doubles. Your last weight should be a load you've used before but is considered heavy. The last set should be performed in singles and if needed can be squat snatched.