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  • 7/4/15

    For time with a partner...
    Find a snatch (power or squat) weight totaling: 700 lbs for men / 500 lbs for women. Each team member must do the required amount of weight in snatches to total 700 or 500 pounds. For example, Joe and Tommy choose 135 pounds for their bar, 700 divided by 135 is 5 (no need to round up or down, just use the number in front of the decimal) so each member must do 5 snatches. Tina and Wendy choose 65 pounds for their bar, 500 divided by 65 is 7, so Tina and Wendy will each do 7 snatches, and so on... Athletes are allowed to adjust weight up or down from round to round.  For the other movements, athletes ARE allowed to work at the same time. For example, round #1, while athlete #1 is completing their snatches, athlete #2 will be performing their wall balls. Teammates are not allowed to switch until they have both completed their individual movements. Once both athletes have completed their individual movements, they will high-five then switch. A 400 meter run will be completed between rounds but will not start until both athletes are finished with the round, the run must be completed together with both team members. (I.e. start and finish together.)

    For Time:
    - Snatch 700/500
    - 20 Wall Balls (20/14)
    - Run 400 Meters

    - Snatch 700/500
    - 20 Kettlebell Swings (53/35)
    - Run 400 Meters

    - Snatch 700/500
    - 20 Pull Ups
    - Run 400 Meters

    - Snatch 700/500
    - 20 Toes to Bar
    - Run 400 Meters

    - Snatch 700/500
    - 20 Ball Slams (any weight)
    - Run 400 Meters

    - Snatch 700/500
    - 20 Double Unders (60 singles)
    - Run 400 Meters



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  • My wife asked me the other day why I get up at 4:30 a.m. to crossfit. I told her it’s because: I have met so many cool people, I like running/swimming with my kids...


  • Thanks Erin for letting me join your 9am class today. Had a great time meeting your athletes, very welcoming! Would love to see any of you stop by Flatirons CrossFit...


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