Friday, 15 March 2019

Interested in joining our April Elements group? Sign up here to reserve a spot.


CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
Every 90 seconds for 10 Rounds
1 Snatch Balance + 2 Pause OHS at 70% of 1RM*
*2 second pause at bottom of squat ONLY on OHS – not snatch balance

Part B:
AMRAP 10 mins
Ascending Ladder 2, 4, 6, 8, etc
Snatch (135/95)
Alternating Pistols

C: Pistols with counterweight or plate under heels
M: Pistol to box or air squat

Part C (only if participating in Open):
Open Workout 19.4
For total time:
3 rounds of:
10 snatches (95/65)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees


We’ve done a lot of pull snatch work and we’ll continue to see that in metcons this block. But I want to work on our OHS positional strength so that you’re all comfortable under a heavy snatch weight. This first movement can be a heaving snatch balance or a pure drop snatch balance. If you can’t snatch balance this weight, then drop the weight and drill the movement first.

The OHS reps each require a pause in the bottom of the squat – just two seconds – to help build strength in the bottom position.

Part B is simple. Resist the urge to hang onto something while doing your pistols – like using the rings or a pole to balance yourself and pull yourself up. Ask your coach for help with scaling.