Challenge/Foundations, CrossFit Village Berwyn – CrossFit
Snatch Warm-up (No Measure)
2 Rounds with a PVC/ 2 rounds with a barbell
5 snatch deadlifts
5 power snatches from the high hang
5 overhead squats
Snatch High Pull + Low Hang Power Snatch (1 Complex every 1:15 for 15 minutes)
Perform one snatch high pull (triple extension) directly into one low hang (2-3 inches off the flow) power snatch
Scale pistols with the aim of continuous movement, using options like pistols to a box or using a KB as a counter balance.
Scale muscle-ups targeting minimal rest between reps or unbroken. Use options like bar muscle-ups, pull-up variations, or seated banded muscle-up practice.
Cap is 7 minutes.