Overhead Squat (Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats)

CrossFit Games 2009 Event 5 (Time)

3 rounds for time:

30 wall-ball shots (6/9 kg)(2.7/3 m)

30 low hang squat snatches (20/34 kg)

– Each snatch begins from below the knee.

2009 CrossFit Games event 5. The fastest time was 11:18.

Squatting redundancy.

When deciding on load, athletes should prioritize their ability to perform large sets of reps. At least 10 reps every time they pick up the ball and/or bar.


1) Main Lift

2) CFG 2009 Event 5

3) Rope Climb

Snatch Balance (MAIN LIFT

Every 2:00 for 10 sets:
1 snatch balance)

In today’s main lift, build to a heavy 1-rep snatch balance prior to performing the low hang squat snatch in workout 2.

The goal is to lift something heavy prior to using the lighter weight in workout 2. Increase the loading across as many sets as possible.

Rest with the remaining time within the 2:00 interval.

If you do this with the class, perform the overhead squats instead of the snatch balances.

Metcon (Time)


For time:

30 rope climbs (15 ft)
Stimulus & Goals

Finish under 12:00.

Use technique to manage fatigue.

Maximize the length of each pull to minimize work.

Challenge both physiological and psychological boundaries.