Main – CrossFit

High-Hang Snatch (5 Sets of 2)

Get in at least 5 solid sets of 2. Yes it’s a squat snatch. It will start from the high-hang position, meaning at the hips. There will be very little dip and the focus will be on finishing that triple extension and GETTING UNDER THE BAR 🙂


Metcon (No Measure)

Tabata Mash Up:
Kettlebell Swings (32/24kg)
Push Ups
Ring Rows (with 1 second hold at top)
Sit Ups

Tabata intervals consist of 20 seconds of work and 10 seconds of rest. Repeated for 8 intervals of the same exercise.

A mash up means that we will be alternating exercises each interval.

You will start with 20 seconds of KB swings, rest 10 seconds, 20 seconds of push ups, rest 10 seconds, 20 seconds of ring rows, rest 10 seconds, and 20 seconds of sit ups, rest 10 seconds … repeat this entire format for a total of 8 rounds.

Don’t worry about keeping track of your reps. Just get some quality work in, the goal is to never stop during the 20 seconds. Make ring rows as close to parallel to the floor as possible. Ensure you’re holding an entire second at the top.


1 Power Clean + 1 Front Squat + 1 Hang Clean (Heavy Single)

Build to a heavy perfect single. It’ll probably be your hang clean that limits you. YES you must squat for the hang clean. Same format as usual. 20 minutes. PERFECT form.

Chest-To-Bar Pull-ups (BUTTERFLY 7 Sets of 6 – 1 minute rest between )

Exact same format as last week. Seems most people struggled. If you missed last week take a read below.

You will complete 6 chest to bar pull ups then rest 1:00. Complete 7 total sets of this.

You will complete NO MORE than the rx’d rep scheme. Even if you are able to complete 100 pull ups in a row. Again, this is a progression series. Please don’t change it unless you’ve been advised to.

Note: All pull ups in this section will be expected to be butterfly. If you don’t have regular butterfly pull ups complete the progressions with regular butterfly and NOT chest to bar.

YES, your chest actually has to TOUCH the bar.

If you cannot complete butterfly pull ups due to strength, please work on your strict pull ups (you should be able to complete AT MINIMUM 5 strict pull ups – girls, and 10 strict pull ups – guys).

If you cannot complete butterfly PUs due to skill … this is the perfect time to learn. If 6 is too many to start with, feel free to scale that number down.

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