Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
20 strict handstand push-ups
10 power snatches
♀ 105 lb ♂ 155 lb
Post results to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with snatch work. Perform:
Every minute for 10 minutes:
1 snatch
*Build up in weight as you are able for the day. Start your first minute at or around 60% of your best snatch and increase weight when you feel you are able.
Post loads and results to comments.
Scaling:
The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, complete 4 rounds for time, resting 1:30 between rounds. Do the HSPU strict if you are able, or do as many strict as possible each round before kipping. Modify to 20 push-ups if you cannot complete the HSPU. The power snatches should be moderately paced singles, with 10 reps completed under 90 seconds. Practice being efficient under fatigue.
Intermediate option:
Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
5 strict handstand push-ups + 10 kipping handstand push-ups
10 power snatches
♀ 85 lb ♂ 125 lb
Beginner option:
Every 5 minutes for 4 rounds complete:**
30 sit-ups
15 assisted push-ups
10 power snatches
♀ 22 lb ♂ 35 lb