“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well. The CrossFit prescription is “constantly varied, high-intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach evidence-based fitness.” – Coach Greg Glassman on Understanding CrossFit.
Last performed 12/28/2016
time cap 20-25 minutes
Every 3 minutes perform 2 ROUNDS
10 one arm DB snatch-5 each arm (55/35#)
03:00 minute mark…2 ROUNDS
12 one arm DB snatch-6 each arm
06:00 minute mark…2 ROUNDS
14 one arm DB snatch-7 each arm
09:00 minute mark…2 ROUNDS
16 one arm DB snatch-8 each arm
continue until you cannot complete the said amount of reps during the 3 minute period. Minimum 15 minutes for all athletes. If you are unable to maintain the reps/time scheme, drop the amount of reps as needed and continue for 15 minutes.