Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

  • Joey Maltais

    Holy balls. My legs are wondering when they’ll get a chance to recover now!
    Subbed 1st run for assault airbike 0.7mi
    Snatches were heavy for me but glad I pushed through

    • Catherine Blatner

      Great work Joey. Very consistent times!

    • Danger

      T’as toucher les boules d’un pretre?

      • Joey Maltais

        aurait pu, yen avait un qui trainait avec moi à matin

        • Danger

          Ah oui Monseigner Lavallee

    • Catherine Blatner

      Solid work today Joey! Maybe need a day or two of rest for those legs 🙂

  • Alex

    Scaled to fitness for more steadiness:
    6:50; 6:40; 6:50 7:20
    Tomorrow walking jellyfish

    • Catherine Blatner


  • BenW

    A) 6.30 6.45 7.20 7.00

    Last set broke up dumbbell to 6, 6, 8 . Worked much better for me.

    Great workout

    • Catherine Blatner

      Glad you liked it! 🙂

  • Mani Sadegh

    Completed each set with 16kg DB in about 9min

  • Chris M.

    A. For time
    20-15-10-05: 75# Hang Power Snatch
    40-30-20-10: Sit-ups (anchored)
    80-60-40-20: Double-unders
    B. EMOMx6
    8 – 50# DB Thrusters
    … good times.

    • Catherine Blatner

      Great work Chris!

  • David Franco

    After savage race, ITB syndrome kicked in. Worked through it 17.4 and all the other heavy leg stuff today it’s really bad.

    A. Max bench press 125lb x8. 145lb x6. 165lb x4. 185lb x2. 195 x1. 205 x1. New PR. Then 185 lb. One breath max reps. Hit 4 (afraid to do more with nobody spotting).

    B. 3 rounds…took FOREVER to do the HSPU after that bench press.
    500 M row
    15 pull ups
    15 HSPU

    • Catherine Blatner

      Lots of stretching. Open up the front of those hips!

  • thelonghorn

    A. Yesterday’s squats up to 315, then 285×3.

    B1. 3 rounds:
    50 DUs
    15 Db Thrusters(55#)
    8:05…. holy crap these thrusters are gonna suck!

    B2. 2 rounds of today’s: Rx 6:34, 6:33

    An hour of mobility tonight during Crossfit kids…. need it badly.

    • Bob M.

      Redid 17.4 yesterday, first time I did one this year. Hips sluggish and not as much rhythm as last week. Slower tbt but got more hspu’s. Ended with 195 (30 hspu). Used my time more efficiently on the wall but still couldn’t catch you. 3 rep improvement with minute less time.

      • thelonghorn

        Great work bro!

  • Jr

    Back is a little tight .. so it felt good to get some running in ..
    5:50 , 5:50 , 5:52 , 5:47 .. the second 400’s were tough !!

  • Michal


    Terrible pain in lower back after each series of snatches.

  • Emanuel Andersson

    Running on a Speed fit
    Fastest 6 min
    Slowest 8 min

    • Catherine Blatner

      Super fast!

  • Kyle Gentry

    Day behind so did yesterday’s:

    A. 205, 240, 270, 285, 303

    B. Rx 9:20 Db Thrusters were deceivingly tough today

  • Bob M.

    Nice one to do after 17.4 redo yesterday:

    5:33, 5:33, 5:50, 5:43

    (2nd run was horrible each round)

  • anders folger

    After 17.4 and squats/thrusters yesterday my legs were not happy about this….
    As Rx…6:13, 6:18, 6:19. Stopped after 3 rounds due to thunderstorm which my legs were thankful for.

    • Catherine Blatner

      Good call on the 3 rounds. Listen to your body!

  • TS T

    Did 17.4 yesterday. 165 reps.
    Got through the row but didn’t have time to get any HSPUs.

  • Britt J

    Soo I miss read the workout and did box jump overs with a stand at top without the burpee. Oops.
    Snatches rx and unbroken

    • Catherine Blatner

      No worries Britt. Today is just a good moving/ breathing day 🙂

  • Jay Pennypacker (M/53)

    Three of us went to a local HS. DBs 50#. Rds 1 & 2 were 7:45 to 8:00. Rds 3-4 8:45 to 9:00. A younger coworker kept it sub 8:00 every round, he’s taking the photo. Still following just busy..starting stringing some DUs recently; )

  • Rob Flynn

    All 4 rounds between 7:10 and 7:20.

  • David Franco

    Last round 9:22. Rx weight.

  • Bryan

    A. Bryan* (single arm dumbbell strict presses vs. snatch, 35#) – 6:28, 6:43, 6:35, 6:36.