CrossFit Valitus – CrossFit
Snatch Complex (E2MOM x 6)
1 Power Snatch
1 Hang Squat Snatch
Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
Bartender (AMRAP – Rounds and Reps)
9 Overhead Squats
6 Hang Power Snatches=
Barbell – 115/85
In “Bartender” we have a test of barbell stamina.
Traditionally, we will couple the barbell with a gymnastic or “monostuctural” movement such as a bike or a row. But today, we are going directly at the barbell for the full 10 minutes. What this will require, is diligent pacing on our part as each movement does impact the others.
Above all, we’ll need to exercise patience in the earlier rounds. This is a weight that we are confident in cycling for large sets early, and that can be a blessing and a curse. If we come out too aggressively, our round times can literally double in this workout.
Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it.