Hang Snatch


Increase weight per set

For Hang, anywhere between crease of hip and mid thigh. Hold onto bar between reps as much as possible.



Death by:

Double Kettlebell or Dumbbell Hang Clean & Jerk

For KB (53/35) for DB (55/35)


Video courtesy of Kettlebell Secrets.  For the Kettlebell version, this is the form you will use.  Notice the position of the thumbs as he swings the KBs between his legs.  They are pointing behind him, and they rotate forward as he comes up.  Do likewise.

Video courtesy of Rogue Fitness.  IF you go DBs, you will do the last version Matt Chan demos.


So, at GO!…have the DBs or KBs in the hang position, clean to shoulders(power), then jerk overhead. Stand up to full lock out and bring weights back down. Rest until the end of the minute. At the start of the next minute, perform two reps, then rest. At the start of the next minute perform 3 reps,…etc until you can’t finish the number of reps needed for a particular minute (this is where you “die”).




Back Squat


Increase weight each set.

So, this starts our higher rep phase. Goal is the last rep of each set should take everything in you (without negating safety) to complete. Make jumps based off feel.



9 Min AMRAP:

3 Strict Chin Ups

6 Power Cleans (155/105)

9 Lateral Buprees Over Bar


For the Strict Chin Ups, start at a dead hang with hands in an underhand grip on the pull up bar.  With no kip, pull up until your chin is above the bar.

Lateral bar over burpees: Stand parallel to the bar, drop down for the burpee, come up, then jump laterally over the bar, land, and go into your next rep. Unless you have a physical limitation, no stepping over the bar.




Mobility – 15 minutes

Find what hurts and mobilize it.  Not sure what to do or what to work?  This is always a good overall complex, courtesy of Joe Defranco.  The “Limber 11”



Seated Box Jump:

Find 1RM

Sit on a 20″ box a the start of every jump. 


Video courtesy of the CrossFit Journal.  For improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions.

During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward.

“Arms are very important in jumping,” Sweatt notes.

Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.

“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains.

Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch.

“It’s a way to get someone very athletic in movement—something fresh,” he says.



Jerks From The Blocks


Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

Video courtesy of Diane Fu.  Footwork is key to developing accuracy in your lifts, and now we’re moving onto to footwork faults as it relates to the split jerk. We’ll start by talking about finding and developing consistency in landing position. For this practice, we’ll utilize the lunge to identify the most ideal landing position for speed, power, and stability.

Drill: Lunges. Use this to establish your stance:
1) Take a piece of chalk and mark out where the lunge position should be when you land.

2) Step forward with your dominant foot and stick it, then inching your dominant foot forward slightly more.

3) There should a partial bend on the back leg, and have your back heel slightly off the floor so that you’re on the balls of your back foot.

4) Your trunk should be upright, stable, and your shoulders stacked.

5) The distance in-between your legs should be just as wide as your squat width.

6) Use the same mark for the stance of your foot for the later drills in this plan. Try to get your feet to be consistent in landing in these same spots.






Thruster (95/65)

Pull Up


That’s right.  Benchmark day!  For those newer to CrossFit, asking someone’s Fran time is the equivalent of “How much you bench?” in the globo gyms.  Please record your times because you WILL see this WOD again.





3 Position Clean

High Hang, Above Knee, Ground


Increase weight per set

Video courtesy of CrossFit Wilmington.  Just like on the 3-position Snatch, we’ll start from the high hang, then go above the knee, then from the ground.  As with the snatch, goal is to hold onto the bar through the whole cycle.  As you see in the video, you can utilize a catch at the hip crease to help with grip.



Every Minute on the Minute for 12 Minutes

6 Toes To Bar

3 Jumping Lunges each leg

(practice landing in split jerk position)


For Toe2Bar, goal is to string the reps together unbroken each minute.  Use this practice to perfect your kip, keep better head position, try to keep feet together as much as possible.  The more we get you used to better positions for movements, the easier they will come during WODs, and you’ll find yourself stringing more reps together.

For the jumping lunges, start with feet under hips each time and then jump/drop to split jerk foot position.






Increase weight per set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.



4 Rounds For Time:

10 Box Jumps (24/20)

20 Wall Balls (20/14)

Run 400m


Like the race between the tortoise and the hare, steady pace will win the one




3 Position Snatch

High Hang, Above Knee, Ground


Video courtesy of CrossFit 727.  Unlike the drop in the video, the goal is to hold onto the bar through the whole cycle.



“Death By Burpee Box Jump”

On the minute perform 1(one) burpee box jump(24/20)

Each minute add one more rep to the count. Go until you can no longer meet the reps for the required minute


So, minute 1, I do one burpee box jump (hips open at the top). I rest until minute 2, where I do 2 burpee box jumps, then rest until the top of the next minute…etc…I go until I can’t finish the required reps for that given minute.



Partner WOD:

In Teams of 2, complete…

10 Alternating Pistols

20 Handstand Push Ups

30 sec(total) L-Sit

40 Ring Dips

50 Box Jumps (24/20)

60 Ab Mat Sit Ups


Only 1 Partner can work at a time. Other partner must hold a plank(on forearms)



Back Squat


Today starts the wave of 5×3 in our strength movements. Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.



“1/3 of the Triple 3s”

For Time:

1000M Row

100 DU

1 Mile Run

Video courtesy of the CrossFit Games.  Skip to the 7:35 mark for the start.  Unlike the 3K row, 300 DUs, and 3 Mile run, we’re doing  a third of that today!




Jerk (from blocks)


Increase weight per set

Today we are doing 2 less sets than when we did in the 5×5 week, so goal is start heavier (maybe weight you used for set 3 in 5×5) and go heavier each round, possibly going heavier on last set than the last set you did in 5×5.

Video courtesy of CrossFit Regina.  In case anyone was confused on stringing multiple reps on the jerk from the block.  You can do it one of two ways.  Either catch each jerk back to the shoulder and go into the next rep, or (as filmed here), drop the weight to the blocks, reposition yourself and go again.  If you choose the latter, get reset as quickly as possible.



13min AMRAP:

10 Burpees

10 Dumbbell Push Press*

10 Dumbbell Stationary Lunge

Dumbbell Farmer carry 100’


*Find a weight for the Dumbbell that is challenging for the Push Press.  Use these dumbbells for the lunges and farmers walk as well.  For the farmer walk, cover 25’, turn around, farmer walk back to where you started, turn around again, walk back to the 25’ mark, turn around and return to the start point. 100’ done.

DB lungepic courtesy of Reebok CrossFit One

In the lunges, keep your torso upright.  The back knee should just kiss the ground before you come back up.