February 15, 2023

CrossFit – Wed, Feb 15
Hey guys! Get signed up for the CrossFit open. Go to CrossFit.com to get started or ask a coach for help. The first Friday Night Lights will be on Feb. 17th at 6:00 p.m. The theme is Mardi Gras. Be there at 5:30 for workout briefing.


A. General

2 sets

30sec Bike/Row/Ski/100m Run

5/5 World’s greatest stretch

10 Banded Overhead Squats


B. Snatch Drills

3 Power snatch balance

(Look for the feet to receive the bar in coordination with the hands)

3 High hang power snatch (pockets)

(Chest should be over the bar, not behind)

3 Low hang power snatch (below knee)

(Hamstrings should be loaded fully in the bottom of the low hang)

3 Tempo Power snatch

(Talk athletes through the tempo, they should be able to feel the timing tempo through your vocal cues)

Power Snatch (3 rounds
3 @ 70%
2 @ 75%
1 @ 80%

Rest 1:1

TC: 9 min

Score: Weight

Scaling Options



5 Power Snatch

Intermediate & Perform

As Written

Metcon (Time)

5 sets

25′ Odd Object Carry

6 Devils press 2×50/35 lbs

25′ Odd Object Carry

Rest 1 min

Odd Object:

DB/KB Farmer’s Carry 2×50/35lbs or 2×24/16 KG

D-Ball/Sandbag Carry 150/100lbs

KG: 22.5/15 KG

TC: 15 min

Score: Fastest Interval Time

Scaling Options


25′ Odd Object Carry

6 Devils press @2×25/15 lbs

25′ Odd Object Carry


25′ Odd Object Carry

6 Devils press @2×50/35 lbs

25′ Odd Object Carry


3 sets

25′ HS walk

6 Devils press @2×50/35 lbs

25′ HS walk

Rest 1:1 OR until your HR gets to 110 bpm or less

Extra Accessory
Core (Checkmark)

3 sets

10 Ring supported Leg raises

20 Hollow rocks

30 Feet elevated sky touches