CrossFit - Fri, Aug 11 – CrossFit Sacrifice

10AUG, 2023

CrossFit – Fri, Aug 11

Morrison (Time)

50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
http://www.crossfit.com/mt-archive2/007741.html

Upcoming classes

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 6:30 am - 7:30 am6:30 AM The Sunrise Crew
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Jun 12

Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
-
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box

Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for reps)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch

Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
-
6-8 Elevator Kipping Toes to Bar
- Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
- Alternating Toes to Bar or Kipping Knees to Chest

Then Complete
5-3-1
Toes to Bar
Overhead Squat

Use this to confirm loading, cycle speed, form, and transitions before "The Knockout" begins.
Hero Wod Friday (Time ↓ Shorter is Better)
“Timothy Haskell”
For Time:
4 Rounds-
18 Overhead Squats
18Toes to Bar

Barbell: 115/85
Score = Time
Time Cap: 20:00
Goals: 10:00-14:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10

Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[Hero Wod Friday : Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
4 Rounds-
18 Overhead Squats
18 Toes to Bar
Barbell: 95/65lb, 43/29kg

Level 1:
For Time
4 Rounds-
18 Overhead Squats
18 Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
4 Rounds:
18 Overhead Squats
18 Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[Hero Wod Friday: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor:
For Time
4 Rounds
18 Overhead Squats
18 Toes to Bar
Barbell: 165/110lb, 75/50kg

Hotel Gym / Travel:
For Time
4 Rounds-
18 Single Arm Dumbbell Overhead Squats
18 Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T" with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jun 13

Saturday Community Wod
25min EMOM
1: 12 Cal Bike/Row
2: 10 Burpee to plate
3: 12 Dumbbell thrusters@35/25
4: 10 Pull-ups
5: Rest

CrossFit – Fri, Aug 11

CrossFit – Fri, Aug 11

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