HomeFront Crossfit

HomeFront Crossfit

Latest News


HomeFront Crossfit

Day 24 Se 13/14

May 22nd, 2013

Josh Bridges



1) Snatch: 10 x 2 @80% – rest 30 seconds.


1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec. DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.


1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height.


Travel WOD: 100 Clapping push ups.

Giddy Up!


Think you have what it takes? Sign up today!

Homefront Crossfit

  • 3 Barrett Ct
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

All Right Reserved By HomeFront Crossfit | CrossFit© is a registered trademark of CrossFit Inc.

CrossFit Journal: The Performance-Based Lifestyle Resource

Designed By Forefathers