Saturday May 8th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday May 8th

7
May

Saturday May 8th

“UNLIMITED POWER”

WORKOUT GOALS
1.) Finish in less than 25:00.
2.) Complete unbroken or large sets for all movements.
3.) Focus on the different box-jump-over standard: stand on top of the box.
4.) Practice the power snatch and the muscle snatch to see which is faster.

RX
FOR TIME WITH A PARTNER
48 Box Jump Over (24/20”)
24 DB Power Snatch (Left) (50/35#)
24 DB Power Snatch (Right)
48 Box Jump Over
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up (24/20”) (50/35#)
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up (24/20”) (50/35#)
– Reach full extension at the top of the box
jump over and the box step-up
– Use two DBs for the box step-up

LEVEL 2
FOR TIME
48 Box Jump Over (20/14”)
24 DB Power Snatch (Left) (35/25#)
24 DB Power Snatch (Right)
48 box Jump Over
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up (20/14”) (35/25#)
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up(20/14”) (35/25#)

LEVEL 1
FOR TIME
48 Box Jump Over (14/10”)
24 DB Power Snatch (Left) (25/15#)
24 DB Power Snatch (Right)
48 Box Jump Over
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up (14/10”)(25/15#)
24 DB Power Snatch (Left)
24 DB Power Snatch (Right)
48 DB Box Step-up (14/10”)(25/15#)

ACCESSORY

Tabata Bike or Row

STRETCHING

1:00 Lax Ball Roll Feet
1:00 Foam Roll Quads

NOTES

Target: 9:00-14:00.  We want you to finish this workout at a fast pace. Consider scaling the loading down slightly
before scaling down the reps. Similarly, consider reducing the box height before reducing the reps. For the box jump overs, you will need to stand all the way up to full extension before stepping down from the top of the box. This will slow down the workout slightly, but it will also add a new challenge. We will use a power snatch progression in the warm-up and then build to a heavy power snatch before the workout.
 Challenge: Perform all the reps unbroken regardless of loading or box heights.

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