CrossFit Vitality – Barbell Club
KB T-Spine Stretch w/ a Partner
Hip Flexor Mash on KB
Pause Power Snatches (6×2)
Pause at Pos 2 for 3 seconds, then at Pos 1 for 3 seconds, then Power Snatch the bar from that Position.
Rx and Scaled: 60%-75%
Attempt to go heavier than last week even though this is the same range.
Keep your feet flat! Jump through your heels and no extra “humping” at Pos 1 to get that bar up!!
Record heaviest set(s).
2 Hang Clean+Jerk (5×1)
Rx: 70%+5# of 1RM C&J
All sets at the same weight.
Hang Cleans from Pos 2. Practice your Split Jerk.
Clean and Jerk