EVE copy

ATHLETE

A. Pull-up Strength Work
Every 2 min for 10 min (5 rounds):
3-5 Weighted Strict Pullups or
3-5 Negative Pullups w/2-5 second negative*
*Can be jumping pull-ups with negatives, strict pull-ups with negatives, or weighted negatives

B. “Round Em Up”
3 Rounds:
3 Power Snatches (135, 95)
6 Box Jumps
9 Toes to Bar

Assault Bike 22-25/18-20 Cal or 500m Row

2 Rounds:
3 Power Snatches (155, 105)
6 Box Jumps
9 Toes to Bar

Assault Bike 22-25/18-20 Cal or 500m Row

1 Round:
3 Power Snatches (175, 120)
6 Box Jumps
9 Toes to Bar

*New CrossFitters can keep the weight consistent across the board.  Veterans should have their snatches increase in weight.  Scale weight appropriately so you can go up each time the WOD calls for an increase. Weight should be challenging.

COMPETITOR

*Extra Work

EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS