CrossFit 808

Today's Workout:

A. Every 2-minutes for 12-minutes (6 sets):

2 Snatch Lift-Offs + 1 Snatch

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B. For max reps:

40 seconds of Hang Snatches (95/65 lbs – power or squat is fine)

Rest 10 seconds

40 seconds of Burpees over the Bar

Rest 90 seconds, and when the running clock reaches 3:00…

Three rounds for time of:

95/65 lb Hang Snatches x 40-second max # of reps

Burpees over the Bar x 40-second max # of reps

C. "Optional Accessories"

Four sets of:

Kettlebell Biceps Curls x 6 reps

Rest 30 seconds

Supine GHD Hold x 30 seconds

Rest 30 seconds

Gym Announcements:

• Our Group Elements is back! Classes will meet every Tuesday and Thursday from 9:30-10:30am starting on January 30th and ending on February 22nd. The cost is $150 per person and the class is limited to just 10 athletes, so register today by emailing josh@808crossfit.com.