Tues, 05/01/2018

April 30, 2018



Squat Snatch
Build to a Heavy Single



“Ring of Fire”
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish


2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches

Up by (2) reps until finish

Jumping Pull Up or Ring Row
Hang Power Snatch or Push Press




Nine minutes is long enough where athletes best option will likely be singles on the snatches from the very beginning. The real question is what rep scheme they should hold on muscle-ups or pull-ups. This will be entirely dependent on the athlete. A good rule of thumb will be to break early on before athletes near failure. It is better to come down early than it is to grind out a final rep. Form typically breaks down and the upcoming sets tend to suffer. Break because you want to, not because your had to.



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