CrossFit Valitus – CrossFit

High-Hang Snatch (10×3)

10min EMOM

every minute perform 3 HIgh Hang Squat Snatches

Speed under the bar and catch with shoulders stable and arms fully extended

40-50% of 1rm Snatch

High-Hang Snatch (5×1)

1- High Hang Squat Snatch at 55-60% of 1rm Snatch Every 90sec

Metcon (Time)

“Fly Me to the Moon”


100m Plate Carry (45/35) (35/25)

10- Hang Power Snatches (115/80)(95/65)

10- Overhead Squats(115/80)(95/65)
15min Time Cap

Choose a weight that you can perform 10 reps unbroken when fresh

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