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


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

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