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7.20

7.20

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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