2-Second Pause Snatch at Knee




Sets start every 3 min

%s Based on 31 Jul 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Snatch variation this cycle before re-testing our 1-Rpes.  %s go up, so stay tight!.  Again, make sure you keep tension in the pause!


“Jump Ship”


21/15 Calorie Row

18 Jumping Lunges

15 Ab Mat Sit-ups

12 Hand-Release Push-ups

Video courtesy of Alexandra Bring. Quick demo on jumping lunges.  Today’s WOD (Courtesy of CrossFit Parts Unknown) is a nice little gymnastics triplet with a little rowing thrown in for good measure.  For Jumping Lunges, make sue you keep the core tight so your torso stays upright.  Just let the back knee kiss the ground.  DO NOT slam it into the ground.  You only have one set of knees…



Scaling Options:

Jumping Lunges -> Lunges

Ab mat sit up -> Feet Anchored


Cool Down:

Cobra pose – 2 Min


Couch Stretch – 2 min per side

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