CrossFit Class

Power Snatch (3 sets x 2 reps @ 60% (of P. Snatch)
5 sets x 1 reps @ 70-80%
– Lift Every 1:30)

Week 3 of our 6 week Snatch Cycle.

After 2 weeks of Hang, Today we take it to the floor.

Perform reps as a complex of 1 Snatch Grip Deadlift + 1 Power Snatch + 1 OHS.

Control the weight down from the DL and don’t lose tension between the two reps.

Metcon (Time)

5 sets for total time:

500-m row

– Rest 3:00 between sets.

SKILL DRILL (No Measure)

Every 2:30 for 8 Rounds (20:00 total time)

Pick two movements from the list below and perform both within the time. Rest the remaining time. Both movements should be completed within a minute, leaving you 1:30+ rest time each round.

You can pick different skills each week to practice, but the skill(s) you practice weekly will make the greatest progress. So if you are particularly weak on Wall Walks and DU you may want to repeat these every week and try to to move better, perform them faster, perform more of them in the same time, or perform the same but be less tired – that is all progress.

1-3 Wall Walks

5-10 Double Under Crossovers, OR, 20-40 Double Unders, OR, 20-40 Crossovers, OR, 30-60 Single Unders

6-12 Alternating Pistol Squats

6-10 Burpees (Jumping feet in & out)

4-10 Knee Raises, OR, 3-9 Toes To Bar, OR, 2-7 Pull Ups, OR, 1-5 Chest To Bar, OR, 1-3 Muscle Up

10/12 Cal Row

2-6 Kipping HSPU, OR, 2-10m HS Walk


REST DAY – Enjoy! 🙂