CrossFit Valitus – CrossFit

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Pausing Snatch Pull:

5 Sets of 2

The pause takes place for 2 seconds at knee level

You can drop at the top after your first rep and reset your hands

Work up to a weight for the complex

Metcon (Weight)

Snatch Complex

On the 1:00 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch
We’re taking the pause out of the snatch pull and adding another movement, the low hang power snatch.

The low hang power snatch will take place from one inch below the knee.

For this complex, hold onto the bar until the low hang power snatch is completed

These sets are also based off your 1RM Snatch:

Set #1: 65%

Set #2: 70%

Sets #3-7 (5 Sets): Build to a Heavy for the day

Crazy Stairs (Time)

10 Rounds of “Cindy””

50/35 Calorie Row

30 Power Snatches (95/65)


10 Rounds of “”CTB Cindy””

50/35 Calorie Row

30 Power Snatches (115/85)
TC 22 Minutes

We’ll work through gymnastics, machine cardio, and weightlifting in this three-part chipper workout

You’ll complete all 10 rounds of “Cindy/C2B Cindy” before moving onto the row, and so on…

1 Round of “Cindy/C2B Cindy”” is: 5 Pull ups or C2B Pull-ups, 10 Push-ups, and 15 Air Squats

Choose a Pull-up number/variation that you can complete in 1 set each round

Choose a weight on the power snatches that you can cycle when fresh, but will likely complete small sets or singles with during the workout

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