Pausing (2 sec at knee) Snatch

2X70%, 2X75%, 2X80%


based on 13Dec 1RM

So, set up like a normal snatch, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE! as you drop under the bar and catch at the bottom of the OH squat.



EMOM 6 min

Odd – 10 Front Squat (155/110)

Even – 100 M Run


Rest 2 min, then…


EMOM 8 min

Odd – 35 GHD Double Unders

Even – 7 Russian Kettlebell Swings, (70/53)


Scaling Options:

FS -> 135/95 ->115/85

Run-> 125M Row

GHD -> Ab Mat sit up

KBS -> 53/35 ->35/25


Cool Down:

Leg Bleeds – 2 min


Banded hamstring stretch – 2 min per

2 thoughts on “20180112

  1. Hello,

    My name is Jasmine. I’m a military spouse and I was interested in taking your crossfit classes. I have done crossfit for about 2 years and was wondering if I still had to attend the fundamental classes, or if I could just jump in one of the regular classes. And if so, when would be a great time to swing by.

    Thanks so much!


    • Hi Jasmine! If you’ve already done CrossFit in the past, you’re more than wlecome to jump into the Open class. Just get with the coach about 10 minbefore class to get your waiver signed.


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