CrossFit Valitus – CrossFit

Snatch (1×4)

Squat Snatch Complex

On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch

Pausing Low Hang Squat Snatch

Hang Squat Snatch

Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch

Set 2: 55% of 1RM Snatch

Set 3: 60% of 1RM Snatch

Sets 4-5: 65-70% of 1RM Snatch

This complex will work on balance in the receiving position of the Squat Snatch

Taking the bar from the low hang position helps us better isolate this part of the movement

We’ll work on balance by pausing for 2 seconds in the bottom of the first two movements

These 4 reps are designed to be completed without dropping the bar

Front Squat (2×2)

3 Sets of 2 @ 70% of 1RM

2 Sets of 2 @ 75% of 1RM

After finish Snatch Work bring bar to rig and begin building up to 70% of front squat then perform sets above

total weightlifting should take 20min

rest 90sec-2min b/w sets

2k Row (Time)

Max Effort 2k Row
12min TIME CAP

Maximum Effort but build in intensity

Pick up the pace the last 1000m

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