Wednesday 8 August

CrossFit for Hope

WOD:

Hope

Three rounds of:
Burpees
Power snatch @ 75/55
Box jump @ 24″/ 20″
Thruster @ 75/55
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

SCALES:

Gold

Three rounds of:
Burpees
Power snatch @ 75/55
Box jump @ 20″/ 18″
Thruster @ 75/55
Pull-ups

Silver

Three rounds of:
Burpees
Power snatch @ 45/35
Box jump @ 20″/ 18″
Thruster @ 45/35
Pull-ups band assisted

Bronze

Three rounds of:
Burpees
Power snatch @ 45/35 or scale as needed
Box jump @ 18″/ 12″
Thruster @ 45/35 or scale as needed
Pull-ups band assisted

WARMUP:

Setup stations and perform 2 rounds of 5 reps of each movement

MOBILITY/SKILL WORK:

Skill Work

Setup score sheets and run through WOD

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