10
Squat Snatch (1 Squat Snatch x 10 sets @75% of 1RM Snatch)
* Complete 1 set every minute for 10 minutes *
Metcon (Time)
Ring of Fire
21-15-9
Deadlifts (225/155)Rx+ (275/185)
Box Jumps (24/20) Rx+ (30/24)
21-15-9
Deadlifts (225/155)Rx+ (275/185)
Box Jumps (24/20) Rx+ (30/24)
TARGET SCORE
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.
This workout is from the 2011 CrossFit Regionals (Central East).