CrossFit Valitus – CrossFit
Snatch Balance (1×2)
Snatch Balance
3 Sets:
1 Pausing Snatch Balance
1 Snatch Balance
Set 1 – 50% of 1RM Snatch
Set 2 – 55% of 1RM Snatch
Set 3 – 60% of 1RM Snatch
Following, take 3 additional sets to build to a heavy complex for the day.
This lighter weight technique complex will work on stability in the catch position of the snatch.
Pause one second at the bottom of the snatch for the first rep.
Your score will be the heavy single of the complex for the day.
Front Squat (1×10)
Within 15min Build to a 10 rep Max
Metcon (Time)
“Over and Out”
For Time:
20 Power Snatches Rx+(95/65) Rx(75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65) (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65) (75/55)
10min Time Cap
Choose weight based of your Squat Snatch
This should be a QUICK Metcon finished under 10min
Save your shoulders for the final Squat Snatches
Roughly 2min per station
Mobility
Upper Body Mobility:
90sec Thread the Needle Pose (per side)
1min- Twisted Cross (per side)
1min- Cobra Pose
10- Scap Push-ups
1min- Prayer Stretch
20 rounds of Cat and Cow
90sec- Door Frame Pec Stretch (per side)
15- Lying Handcuff Stretches
Lower Body Mobility:
90sec- Downward Dog (pedal out feet aka bend knees)
1min- Childs Pose
90sec- Hip Flexor Stretch (per side)
1min- Downward Dog
45sec- Cobra Stretch
90sec- Half Front Split Stretch (per side)
10- Single Leg Glute Bridges (per side)
1min- Downward Dog
2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)
1min- Cobra Stretch
2min- Seated Saddle Stretch
Leave a reply