CrossFit Vitality – CrossFit

Strength/Skill

3-Stop Snatch (2 Rounds for weight)

“3-STOP SNATCH”

BAR COMES OFF THE GROUND AN INCH FOR 3 SECONDS, THEN TO BELOW THE KNEE FOR 3 SECONDS, THEN TO MID THIGH FOR 3 SECONDS, THEN FROM THAT LAST POSITION, HANG SQUAT SNATCH.
1. HEAVIEST LOAD WITH CORRECT TEMPO

2. SCORE IS TOTAL OF 2 HEAVIEST LOADS LIFTED

3. SCALE TO HANG POWER SNATCH IF NEEDED.

Workout of the Day

The Wizard (Time)

” THE WIZARD”

7-5-3

SQUAT SNATCH (135/85)

14-10-6

C2B PULLUPS

ROW (CALS)

*ANY MISS ON SNATCHES = 3 OVER THE BAR BURPEES.

RX+

7-5-3

SQUAT SNATCH (135/95)

MUSCLE-UPS

*BEGIN EACH ROUND WITH 14/7 AIR BIKE.

*ANY MISS ON SNATCHES = 25 DU’S
1. SCALE SQUAT SNATCHES TO HANG SQUAT SNATCHES OR HANG POWER SNATCHES.

2. SCALE C2B PULLUPS TO CHIN OVER THE BAR PULLUPS OR JUMPING PULLUPS.

3. CAN ONLY DO AIR BIKE IF SQUAT SNATCHING AND DOING MUSCLE-UPS.

4. CAP FOR WORKOUT IS 12:00. ADD ONE SECOND FOR EVERY REP NOT FINISHED.

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