workout of the day

Friday 120608



Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
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.

Hope workout scorecard - [pdf]

"Lengthening Muscle With PNF" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Hope" Workout Demo - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Workout for Hope.