500M Row or 400M jog

Spider-Man Lunge w/twist

10 Kickers per leg

10 Squat2Stands

10 Thoracic High Fives

10 PVC Pass throughs


10 PVC SOTS Press (see video below, courtesy of CrossFit HQ)

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups, 5 Kipping Pull Ups, 5 Chest2Bar Pull Ups

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)


Power Snatch + OHS + Snatch Balance




Sets start every 3 min

Video courtesy of CrossFit Trajectory. Our second run of our Snatch Complex this cycle.  As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex.  The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control.  Why is this important?  The better we get with this, the better our Squat Snatch will get.  The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch.  The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s go up this week, so stay tight!


In 2 Minutes, complete:

5 Chest 2 Bar Pull Ups

Max Reps Hang Power Snatch (95/65)

Rest 45 sec

Repeat for 5 Rounds

Score=Total Hang Power Snatches


Video courtesy of ZOAR Fitness.  Some good keys to efficiency in cycling the Hang Power Snatch. The Chest2Bar Pull ups are your buy-in.  The real work begins with the Hang Power Snatch.


Scaling Options:

C2B Pull ups -> Chin-above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Bar weight -> 75/55 -> as needed


Cool Down:

Roll out lats – 1 Min per side


Hang from pull ups bar – 2 min total hang time

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s