couplet sprint – Fri 7.06.18

 In W.O.D.

Strength: Hang Power Snatch 3-3-3-3-3

Conditioning: 21-15-9 reps for time of:
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scroll for scaling options.

• The Power Snatch
• The Box Jump

This is a couplet sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Boot Camp starts Monday, July 9th and is scheduled for Mon, Wed, Fri at 10 am!  Boot Camp will take the place of the CrossFit classes on those days

Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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