CrossFit Valitus – CrossFit

Tall Snatch (8×3)

Stand tall with a snatch-width grip, the bar hanging at arms length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
EMOM 8min perform 3 Tall Snatches

Use very light weight. (Barbell only possibly)

Goal is to drop under the barbell as FAST as possible.

Hang Snatch (5×1)

slightly heavier than TALL Snatch, starting from knee

Choose weights between 50-60% of Snatch

5min EMOM

Metcon (Time)

“All Time High”

5 Rounds For Time:

5- Squat Snatches (135/95)(95/65)

8-Lateral Burpees over Barbell
15min Time Cap

Choose a weight that is tough for Squat Snatches, possibly b/w Rx and Rx+.

No triple extension for Lat. Burpee over Barbell.

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