“Boulevardier”

CrossFit Kennett Square – CrossFit

Delta

Boulevardier (Time)

For Time

2-mile Run

20 Power Snatches (135/95)

Substitutions

Run: Row 4000m, Bike 160/130 Calories

Power Snatch: 40 Alternating Dumbbell Snatches or Kettlebell Snatches or Object Ground to Overhead

Warm-up

1)

20 Over the Hurdle

20 Figure Four

10 Inchworm

10 Alternating Spiders

20 Military Kicks

20 High Knees

20 Butt Kicks

Tip Toe Walk + :03 Calf Stretch x3 ea

Heel Walk

Run 100m

2)

5x with Broom, 3x with weight

Snatch Grip Deadlift + Shrug

High Pulls

Muscle Snatch

Behind-the-Neck Press

Quarter Squat Snatch Balance

Power Snatch

3)

Warm-up Power Snatch

4)

2x

Run 100m

2 Power Snatches or 4 if no barbell

Cool-Down

:30 Half Straddle (ea)

:30 Couch (ea)

:30 Calf (ea)

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