July 30, 2011
CrossFit Affliction Saturday Team Workout
Warm Up
Bear Crawls
Frog Jumps
Burpee Broad Jumps
Inch Worms
Crab Walks
Partner Workout (pair of two)
Buy In:Â 400 Meter Run together
20 Power Snatch 95M/65W
20 Box Jumps 24M/20W
20 Russian KB Swing 53M/35W
20 Jumping Air Squats
20 Push Press 95M/65W
15 Power Snatch 95M/65W
15 Box Jumps 24M/20W
15 Russian KB Swing 53M/35W
15 Jumping Air Squats
15 Push Press 95M/65W
10 Power Snatch 95M/65W
10 Box Jumps 24M/20W
10 Russian KB Swing 53M/35W
10 Jumping Air Squats
10 Push Press 95M/65W
Cash Out:Â Run 400 Meters together
Start off by BOTH Partners running 400 Meters (Buy In). Once BOTH Partners are back at the bar Athlete #1 must perform first task (20 Power Snatch) prior to Athlete #2 performing first task (20 Power Snatch). Once Athlete #2 completes task#1 (Power Snatch) then Athlete #1 can move onto task#2 (20 Box Jumps) etc….. Until both athletes finish the entire list of tasks then they must Cash out by completing a 400 Meter Run together. Once both Athletes are back and touch their bar TIME will be called.
This was fun