CrossFit Valitus – CrossFit

Snatch (5×5)

1)Snatch Technique Complex

On the 2:00 x 3 Sets:

3 Muscle Snatches

2 Snatch Balances

1 High Hang Squat Snatch

Set 1: 40% of 1RM Snatch

Set 2: 45% of 1RM Snatch

Set 3: 50% of 1RM Snatch

2) On the Minute x 5:

5 Touch-and-Go Squat Snatches

[Rest remaining time]

(First Part)This lighter weight technique complex will work an aggressive turnover with the upper body, balance in the receiving position, and speed under the bar

These 6 reps are designed to be completed without putting the bar down

Sets begin every 2 minutes [0-2-4-6]

(Second Part) Part 2 of snatch work for the day will work on cycling unbroken “touch and go” reps

We recommend starting around 60% of your 1RM Squat Snatch

Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains

Use the same weight for all 5 sets

Front Squat (1×2)

Set 1: 2 Reps @ 85% of 1RM

Set 2: 4 Reps @ 80% of 1RM

Set 3: 6 Reps @ 76% of 1RM

Set 4: 8 Reps @ 73% of 1RM

Set 5: 10 Reps @ 67-72% of 1RM

Metcon (Time)

“Catch & Release”

On the 4:00 x 4 Rounds:

21/15 Cal Row

14-Dumbbell Front Rack Forward Lunges (Rx+50/35) (Rx 35/20)

12 (Rx+)Kipping Handstand Push-ups

(Rx 6/6 Single DB Strict Press)

9 Deadlifts (Rx+225/155)(Rx185/125)
After completing the 4 stations, rest with whatever time remains until the next window begins

These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 5 rounds

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