Workout of the Day

Snatch 5-3-1-1-1

Five rounds for time:

Left arm dumbbell/kettlebell/barbell ,snatch- 5 reps
Right leg 20" box jump - 10 reps
Right arm dumbell/kettlebell/barbell snatch- 5 reps
Left leg 20" box jump - 10 reps

Beginners use a dumbbell, advanced use the KB, and elite use the barbell.
*RX'd weight for dumbell is 45lbs.
*RX'd weight for kettlebell is 35lbs.
*RX'd weight for barbell is 65lbs.


My fellow coach found this sweet article on CrossFit Maryland's website. Definitely worth checking out --------> Training vs. Exercising
Eusebio was too busy to do the much anticipated "Fran" workout on Friday. Expect the video to be posted within the next few days.

Stay classy,

Coach A.