• WM
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
  • 3-3-3
  • .
  • ** Last completed on 31 July 2014
  • .
  • Score = Load (*Beginners remain at 75% of their power snatch 1 RM or go up 2-5 kg from 31 July)
  • .
  • then…
  • .
  • 1b) 3 Position Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
  • 3-3-3 
  • Score = Load (*Beginners remain at 70% of their snatch 1 RM)
  • .
  • then…
  • .
  • 2) 
  • Complete the following for time:
  • 21 KB Swing (16 kg / 24 kg)
  • 21 Snatches (25 kg / 40 kg) 
  • 21 SDHP (13 kg / 20 kg) 
  • 15 KB Swing (16 kg / 24 kg)
  • 15 Snatches (25 kg / 40 kg)
  • 15 SDHP (13 kg / 20 kg) 
  • 9 KB Swing (16 kg / 24 kg)
  • 9 Snatches (25 kg / 40 kg)
  • 9 SDHP (13 kg / 20 kg) 
  • .
  • NB – Yes squat snatches!
  • .
  • Time Cap = 15 min
  • .
  • Score = Time or Time plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Neal Maddox, after winning the Sled Sprint 1 and 2 at the Reebok CrossFit Games 2014 (Image courtesy of CrossFit, Inc.)