CrossFit – Sat, Oct 15


A. General

Alternating Tabata

-Machine @ mod-hard

-Hollow body


B. Mobility

Banded overhead lat stretch



C. Specific

Empty barbell

7 Snatch Deadlift

7 Snatch high pulls from high hang

7 Back Squat

7 Snatch grip Thruster (Behind the neck)

7 Tempo Power Snatch


Then, give time to practice the burpee climb up overs mixed with some running.

Metcon (Time)

6 rounds for time

15 Burpee climb up overs @ 48″

15 Power Snatch 95/65lbs

200m Run


TC: 25 mins

KG: 43/30

Score: Time


Scaling options


10 Burpee step ups @ 20″

10 Power Snatches @ unbroken

200m run or bike 400m



10 burpee climb up overs

15 Power snatches @ 2 sets

200m run

Team Version (Time)

Team of 3

In a conga line format, each partner must complete


6 rounds of

10 Burpee Climb up overs

20 DB Snatch 50/35lbs

200m Run

Extra Accessory
Metcon (Checkmark)

5 rounds

30 second Bike sprint

10-20 second L-sit hold