REMINDER!  Our Fit2Fight Throw-down is this Friday!  See Coach Sherri for details!


High Hang Snatch




Sets start every 3 min

Based on 25Oct 1RM

Video courtesy of Catalyst Athletics.  Fourth time hitting the high hang (pocket) Snatch this cycle.  Weight goes up from last time.  Focus on the explosive hip extension and FAST drop under the bar for each rep.  Also, hold onto that bar!


7 Min AMRAP:

10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65


The lunges in the WOD can be in place or walking, your choice.  For Shoulder to overhead, you can do strict press, push press, or push jerk, and can be in front or behind the head, your choice.


Scaling Options:

Med Ball -> 14/12 -> as needed

Bar weight -> 75/55 -> as needed, but use same weight for all bar movements


Cool Down:

Oly Wall Sit – 3  min

Video courtesy of Paradiso CrossFit


Roll out quads and hams – 10 passes per section per leg

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