Thursday 3/14/2019 — Crossfitcove

Thursday 3/14/2019



“Buzzer Beater”

1 minute intervals-

25 DU

2 Shuttle Sprints

1 Squat Snatch


*Shuttle Sprint: 30′ cones; down and back = 1 rep

*If you can’t fit everything in a minute; take the next minute off as rest and then continue


Time Cap: 15 min


Fx: 85/55, 1:1 Single Under

P: 135/95

O: 165/115 or 75% of 1RM (whichever # is higher)




4 rounds-

8 Hanging Leg Raises w/ 3-sec pause at L-sit position

5 High Box Jumps (do not go higher than 40″)

Rest 1:00


Coach’s Tip: Today is about speed with a technical weightlifting movement at the end.  Each interval should be done as fast as possible with the major focus being the Snatch.  Take your time to set up and execute with precision.

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