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9.30

9.30

CrossFit Valitus – CrossFit

Snatch Complex (E2MOM x 10)

1 Power Snatch

2 OHS

1 Hang Squat Snatch
Try to beat last week.

“Snake Bite” (Time)

21-15-9:

Squat Snatch (95/65)

Pull-ups (Rx+ C2B)

After completion or 9 min TC, until the 12:00…

Snatch

Build to a Heavy Single
On a 12-minute running clock, start by completing “Snake Bite” for time.

With whatever time remains in the 12-minute window, build to a heavy single snatch (power or squat).

Choose a light weight for the barbell – something you could complete the opening set of 21 in 1-2 sets when fresh.

Choose a pull-up number or variation that you could also complete the opening set of 21 in 1-2 sets when fresh.

Use the same barbell for “Snake Bite” and the Heavy Snatch.

Have additional weights ready so you can quickly load the bar for the Heavy Snatch

If you’re not done by the 9-minute mark, time cap yourself on “Snake Bite” and move to the Heavy Snatch.

Snatch

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