XS CrossFit – General CrossFit
3 Position Snatch (3-2-1)
Power Position Snatch
Hang Snatch (above the knee)
Snatch (just below the knee)
Still warming up. Build between each set; the last set should feel like an 8/10. Catch the bar as low as possible each rep. (Ignore “just below the knee.” Go from the ground.)
1st 5 reps at 70/80% (M/F) of 1RM. Add 5 lbs for each made lift 6-10. If you miss a lift, take 5lbs off. If you fail backwards, stay at that weight. Only completed lifts count toward the 10. Everyone is on their own time.
Weighted Ring Dips (3×3)
Type the details of the weightlifting
Alternate between sit ups and ring dips.
If you have 10 strict ring dips, add weight. Use the same weight for all sets (+5 lbs from last week).
Weighted Sit-ups (3×10)
Alternate with ring dips. Use a heavy wall ball or slam ball.