QUICK ANNOUNCEMENT!  We will be running “Trojan” starting at 0600 this coming Friday in honor of former Thunderbolt, Maj Troy L. Gilbert.  It will be a partner WOD, so grab a partner!



High Hang Snatch




Sets start every 3 min

%s based off 25Oct 1RM

Video courtesy of Catalyst Athletics.  Third time hitting the high hang (pocket) Snatch this cycle.  Weight stays the same as last time, but higher rep counts here.  Focus on the explosive hip extension and FAST drop under the bar for each rep.  Also, hold onto that bar!


12 Min AMRAP:


14 Box Jumps (24/20)

18 Med Ball Sit Ups (20/14)

20 Plate OH Walking Lunges (45/25)

Video courtesy of CFE Planet.  Quick demo of med ball sit ups.

For this AMRAP, try to keep a steady pace throughout the whole time.



Scaling Options:

HSPUS -> Pike Push ups

Video courtesy of Norcal CrossFIt


Box height -> 20/16 -> as needed

Med ball Sit upss -> Butterfly sit ups -> feet anchored sit ups

Plate weight -> 35/15 ->25/10


Cool Down:

Banded Bully Stretch – 2 min per side


Pigeon Pose – 2 min per side

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