CrossFit – Wed, Dec 13

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

200/150m Row

10 Power Position Muscle Snatch

10 Overhead Squats

Get Fit Min 22-36 (Time)

3 Rounds

500/450m Row

20 Hang Power Snatch 75/55

1:00 Rest

14 Min Cap

-You should push your Row pace and then hang on for bigger sets of Hang Power Snatches. You should be able to hold on for at least 10 reps to open up each Snatch set. This is a higher speed piece, so choose your weights accordingly.


3 Rounds

500/450m Row

20 Hang DB Snatch 35/20

1:00 Rest

Get Powerful Min 43-55 (Weight)

Squat Snatch


1 Rep

*Build across reps

-First 6 reps should be light and technique focused. You can build, but it should be very gradually. You don’t want to run out of pulling power before minute 9 or 10 at a minimum. Build to that heavy single!

Competitor Extra (Time)

For Time

21 Toes to Bar

21 Overhead Squats 155/105

21/15, 21/9

10 Min Cap

-Nothing needs to be unbroken, though the fastest times will be very close to that. TTB can be broken quick without much consequence, even “fast sevens” will be able to get the TTB sets done fast while keeping you a bit more fresh for the barbell.