Monday March 18th

CrossFit Boathouse – CrossFit

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Y – T – W

Burgener Warm Up


3 Rounds:

8 Inverted Rows (Pause at top of rep)

8 Shoulder Rolls

8 Push Ups


Snatch (3 x 10)

Every 1 Minute for 10 Minutes:

3 Power Snatches

10/7 Hand Release Push Ups

*Pick a weight around 55-60% of 1RM Snatch! These should be touch and go working on technique.


Metcon (Time)

5 Rounds for Time:

15/12 Calorie Bike Erg

10 Double Dumbbell Snatches (50/35#)

15 Toes to Bar

1 Minute Rest

*If you don’t have bike, you can row, or run 200m!

Scaling Options:

Double Dumbbell Snatch- Single Arm Dumbbell Snatch, Heavy Kettlebell Swing

Toes to Bar- Knees to Chest, V-Ups