Level 1

15 minute AMRAP

5 Power Snatches

7 Box Jumps

9 Wall Ball

Level 2

15 minute AMRAP

5 Power Snatches, 75/55#

7 Box Jumps, 16″

9 Wall Ball, 14/10#

Level 3

15 minute AMRAP

5 Power Snatches, 105/75#

7 Box Jumps, 20/16″

9 Wall Ball, 20/14#

Level 4 Rx

15 minute AMRAP

5 Power Snatches, 135/95#

7 Box Jumps, 20/16″

9 Wall Ball, 20/14#


“There are two pains in life:  The pain of discipline or the pain of regret.  You choose.”  This applies to all that we do.  Brushing your teeth and flossing twice daily takes discipline.  When you need to get your teeth fixed you probably regret not brushing.  Why do we struggle with the pain of discipline?  My theory is because we are always so caught up in our immediate feelings.  We don’t like being uncomfortable.  So we make excuses why we won’t workout, or make poor food choices.  We don’t like to run in the rain or heat or when the sun is in our eyes or when the wind is blowing.  We need to learn to be comfortable with the uncomfortable.  We need to embrace the struggle of the moment for the end reward.  Operate out of your comfort zone.  You can not avoid the pain but you can use it to benefit you and those around you.


Day 1, 2, or 3


Can we apply what we have learned this week to this workout?  What am I talking about?  We have done various sprint intervals with set rest or a partner workout where we have planned rest while our partner does work.  Can you now take a 15 minute workout with the listed movements and figure out a strategy that will allow you to get the most out of the workout?  I still see seasoned CrossFit athletes in our gym going out to fast.  We must learn to listen to our body and know our abilities.  We have to stay positive during the workout so that we don’t slow down if we don’t really need to.  The coaches will help you pace the beginning of this workout.  The first five minutes of the workout you need to feel like you are going to slow and taking to long of breaks.  We have done enough workouts where the rest is set and have learned that by the end the breaks don’t seem as long as they were at the beginning.  This will be especially important today.  The Snatch is a technical lift and can not be done properly if you are breathing to hard.  Both the box jumps and wall balls tend to really elevate the heart rate which will negatively effect the Snatch.  This was done on purpose.  Working out is not just about going all out.  It is an exercise on efficiency, working smarter, and harder.  

Get more Awesome: 20 Overhead Squats & 30 Ab Mat Sit Ups