10 cal Bike

Side lunge 30’

Heel2Toe 30’

10 Hollow Rocks

Duck Walk 30’

Crab Walk 30’

10 PVC pass Thrus


8 box step ups

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin.


3-Postion Snatch (Floor, Below the Knee, above the knee)




Sets start every 3 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Our second go at the 3-Position Snatch complex.  Reminder, you will hit one Snatch from the floor, hold onto the bar, set up right below the knee, hit a second snatch, hold onto the bar, and perform one more snatch at the hang (above the knee).  In between the reps, if your grip is starting to go, put the bar in your hip, and re-grip your hands if necessary.  Good hip explosion and fast drop under the bar will make these successful.  If the squat snatch is a limiting factor, either lighten up the weight, or hit power snatches, and ride down for an OHS every rep.



Ab Mat Sit Ups

Box Jump Overs (24″/20″)


*8/6 Cal Bike after every round of Box Jump Overs


Time Cap: 18 Min

Video courtesy of Reebok CrossFit ONE.  Quick Ab-Mat Sit Up demo. Look to start at a good  pace on the ab-mat sit ups and the box jump overs, and as the reps lessen each round, aim to go even faster.  Also, keep a good pace going on the Bike every time.

Scaling Options:

Ab-mat Sit Up -> feet anchored (Elite -> GHD)

Box height -> 20/16 -> as needed (Elite: 30/24)

Cool Down:

Kneeling shoulder stretch on box 2 Min

Video courtesy of Train FTW

Cobra pose – 2 Min

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