CrossFit Valitus – CrossFit
Snatch (1×1)
Snatch Primer [On the 0:00]
On the 2:00 x 3 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Snatch [On the 8:00]
On the Minute x 8:
1 Low-Hang Squat Snatch
Set 1: 65% of 1RM Snatch
Sets 2-8: Build to a Heavy Single
Gradually build to a heavy single for the day
You do not have to build in weight every set, but the aim is to climb up
These sets are designed to be completed at the top of every minute
Last Snatch can be brought to rig
Front Squat (1×1)
On the Minute x 10:
1 Front Squat
Build to a Heavy Single
Starting wherever you best see fit, complete 1 front squat on the minute
The goal is to build to a heavy single over the 10 minutes
You don’t have to go up every set, but the aim is to climb in weight
Metcon (AMRAP – Reps)
“Unicycle”
AMRAP 10:
1,200/1,000 Meter Row
100 Double Unders
Time Remaining:
Max Power Snatches (Rx+115/85) (Rx95/65)
After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches
Mobility
Mobility:
1min- Downward Dog
30sec- Cobra Pose
1min- T-Spine Rotation (per side)
1min- Half Kneeling Hamstring Stretch
1min- Downward Dog
20rnds- Cat/Cow
1min- Forward Fold
2min- Hip Flexor Stretch (per side)
5min Accumulation Stretch in bottom of squat
2min- Reclined Bound Angle Pose
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