Author: Crystal


crossfit-204-17-3-sn-byBehind the neck jerk 1-1-1-1


Minutes 0-6, every minute on the minute:

1 hang snatch


Minutes 7-13, every minute on the minute:

1 hang snatch + 1 snatch


Minutes 14 – 20, every minute on the minute:

1 hang snatch + 1 snatch + 1 overhead squat



30 overhead squats (95/65lb.)

30 dumbbell snatches (50/35lb.)

30 toes- to-bar

30 shoulder to overhead (95/65lb.)

30 toes-to-bar

30 dumbbell snatches (50/35lb.)

30 overhead squats (95/65lb.)


crossfit-204-17-2-by-jf-muThe Kingdom


Part 1:

3 rounds:

30 thrusters (45/35lb.)

15 box over burpees (24/20inch.)

Time cap: 15 minutes


Rest 5 minutes


Part 2:

In twenty minutes:

1 mile burden run (55/35lb.)

Then, as many rounds and reps as possible in remaining time:

3 bar muscle-ups

6 deadlifts (265/175lb.)



Please remember the noon class on Wednesday, April. 19, is cancelled for a renovation project. We apologize for the inconvenience. Please plan to come later in the day and get your workout in!

Every 2 minutes for 10 sets:

2 overhead squats

Loads can increase, bars are taken from the racks


Touch and go power snatch 2-2-2-2-2

Rest 2 minutes

Loads can increase
Snatch high pull 3-3-3