Posted by IN


6 January 2017

CrossFit 70 – Wentzville – CrossFit


Empty Barbell Warmup (Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

High-Hang Snatch (7×2 – High Hang Pause Snatch Building 60-75%)

7 sets of 2 Reps

High Hang Pausing Snatch – Build from 60% – 75% as form allows, no missed lifts.

Pause for 2 seconds in the high hang position, high in the pockets (power position).


Metcon (Time)

7 Ring Muscle-Ups

100 Double-Unders

20 Squat Snatches (115/80)

100 Double-Unders

7 Ring Muscle-Ups
On the snatch, a weight we could “touch and go” for 7-10 reps fresh. This will preserve the stimulus. Heavy, but another rep is always there.

If we currently do not have Muscle-Ups, here are some options:

A) Complete 14 Burpee Pull-Ups

B) Complete 14 Ring Dips


Metcon (AMRAP – Reps)

Alternating EMOM x 14

Even Minutes – Row 15/12 Calories

Odd Minutes – 30 Seconds for Max Reps Kipping HSPU
If we do not yet have HSPU, use a light set of dumbbells and compete strict presses to build the strength today. Strive for the same goal, to maintain consistent rep counts throughout all seven rounds. Choose dumbbells that allow for ~15 repetitions to be completed unbroken when fresh.