2020-12-10 Workout Intent:Focus on



Workout Intent:
Focus on lifting under fatigue, the weight should be heavy so that you’re doing quick singles but not so heavy that its a 50/50 shot of hitting the rep. Aim to push the pace each round and play with that redline on the snatches.

4 Rounds EACH For Time
500m ROW
12 Box Jump Overs 24”/20”
5 Snatch at 75% of 1RM


Skill Piece
Chest to Ring Pull Ups
5x 3-8 rep


Accessories
80 Banded Tricep Pull Downs
80 Banded Bicep Curls
*Break it up however you like*


Snatch Pulls
2-2-2-2-2
*At 100% of your 1RM*

Google CrossFit News

  • Core problem with frontsquats

    Read more...
  • Low ceiling height and barbell work?

    Read more...
  • W. Virginia coach uses CrossFit mentality with his swimmers - Washington Times

    Read more...
  • Watch a CrossFit Games Competitor Absolutely Crush the U.S. Marine Combat Fitness Test - menshealth.com

    Read more...
  • I don’t workout at a CrossFit gym but have enjoyed the workouts and movements for several years. Would love a form check since I don’t get any coaching and just rely on YouTube and my own videos. Thanks in advance for any tips. If it matters, this was 205#

    I don’t workout at a CrossFit gym but have enjoyed the workouts and movements for several years. Would love a form check since I don’t get any coaching and just rely on YouTube and my own videos. Thanks in advance for any tips. If it matters, this was 205#

    Read more...
  • Hit my best x5 today, almost at double body weight

    Hit my best x5 today, almost at double body weight

    Read more...
  • An Economist's Perspective: Long-Term Challenges Facing CrossFit's Financial Growth (OPINION) - Morning Chalk Up

    Read more...
  • New Two Brain Business Data Reveals 69 Percent of CrossFit Gyms Profitable, Median Coach Pay $24000 - Morning Chalk Up

    Read more...
  • The 2021 CrossFit Open May Not Be As Different As You Think - Morning Chalk Up

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...