5 Single Arm DB deadlift
5 Single arm DB high pull
5 Single arm DB Push Press
10 PVC Pass Throughs
10 PVC Around the Worlds
5 Snatch Grip Behind the Neck (BTN) Push Press
5 PVC OHS
5 PVC Drop Snatches
Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin
3-Postion Snatch (Floor, Below the Knee, above the knee)
Sets start every 5 min
%s Based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Third time hitting our Snatch Complex this cycle. The %s stay the same, but reps increase, so time per set will move up to 5 min. With each rep, the hope is you feel more and more comfortable dropping under the bar as soon as you heave it up overhead.
Devil’s Press (50/35)
*200M Run after every round
Time Cap: 15 Min
Pic courtesy of CrossFit St.Hubert.
Try to cycle through the Devil’s Press as quick as possible and then keep a fast, yet steady pace on the 200M runs
DB weight -> 35/25 -> as needed (ELITE: 70/55)
Run -> 250M Row (ELITE: 400M Run, push Time cap to 20 Min)