Box Jumps + Push-press

Warm-up / Skill Work
Hang Power Snatch and Overhead Squat

Strength
3 x 5's

Metcon
5 rounds, AMRAP
30 sec box jumps
30 sec rest
30 sec push-press
30 sec rest

This is a "power bias" workout.  Rest is built into the workout, so we want you going as hard as possible during the work periods.  Power, by the way, is work divided by time.  The time is fixed at 30 seconds in this workout, so the more work you do, the higher the power output.  If athlete A does 10 reps at a given weight in 30 seconds, and athlete B does 5 reps at the same weight in 30 seconds, then A's power output is higher.  More work is being accomplished in the same span of time.

THE MAIN POINT OF OUR STRENGTH AND CONDITIONING SESSIONS IS TO INCREASE YOUR POWER OUTPUT ACROSS A WIDE RANGE OF MOVEMENTS AND TIME.

In CrossFit terms, we're seeking "Increased work capacity across broad time and modal domains."

box jumps reps / push-press reps
KZ: 56#, 18" - 11/11, 11/11, 11/9, 11/7, 12/5
SS:  56#, 17.5" - 11/10, 12/9, 12/9, 12/9, 13/9
BU: 33#, 17.5" - 10/12, 10/13, 10/12, 10/10, 10/12
BHeg:  44#, 12" - 9/10, 9/10, 10/8, 10/5, 11/6

BHam:  67#, 24" - 10/15, 10/14, 11/12, 12/13, 13/14 (Totals = 56/68)
DF:  67#, 17" - 10/13, 11//11, 10/10, 10/8, 10/7 (Totals = 51/49)
KS:  33#, 13" - 10/11, 12/12, 11/10, 12/11, 10/11 (Totals = 55/55)
KD:  33#, 17.5" - 11/12, 12/13, 13/14, 13/13, 13/12 (Totals = 62/64)
KE:  44#, 19" - 10/11, 11/11, 11/12, 12/11, 12/10 (Totals = 56/55)