Fri, Jun 20, 2025 CrossFit
Strength
Snatch Complex

1 Squat snatch + 1 hang squat snatch

WOD
Amrap 16
400m Row
4 Alt DB Clean + Step Up 50/35 x1 20" box

Each Round add 4 Reps to your Clean + step up (4,8,12,16) you will score the round completed plus any extra reps so if you get through 16 and 200m row (row is 100m =1) = 16+2

RX+ 70/50 x1

Int:
400m Row
4 Alt DB Clean + Step Up 35/20x1 20"" box

Scaled:
200m Row
4 Alt DB Clean + Step Up 25/15 x1 16"" box

The goal of this workout is aerobic and muscular endurance. This workout starts with a lot of rowing but eventually becomes a step up workout. Each step up begins with cleaning the dumbbell then you'll support the dumbbell on one shoulder and step up onto the box. Step down, return the DB to the floor then clean to the other shoulder and perform a box step up (this would be 2 reps)

This will test your coordination and also your focus.