On Thursday you will get the opportunity to take on event number four of the online semifinal. The good news is that it is only ten minutes long, snatching, and that is about it for the good news. If the weights down below look a little aggressive do not worry, your coach will be able to help you figure out a weight and progression for you.

For those of you joining from zoom land you will need a pvc pipe, hockey stick, or broom stick for the warm up. You will also need something to snatch like a barbell, kettlebell, dumbbell, backpack, or another odd object. We will make sure you get good practice out of your ten minutes workout.

If you are coming to the group class please have a look at your previous snatch numbers. This will help us make a plan to get you a good workout and practice session.

Thought of the day

You are in your final stretch of the CrossFit online  semifinals workouts and at the end of the next three days, of programming, you may have completed all six of them! That is an accomplishment in and of itself. It has been really fun to take these workouts on and seeing how we compare to the semi final athletes.  Hopefully after these tests you will have a good Idea of skills you will like to work on over the next few months.

I just finish number six this morning and my biggest challenge across the workouts was handstand walking. Over the next few months I will add more handstand and handstand walking into my warm ups. What is the next skill you would like to spend sometime on? We look forward to seeing you on zoom and in the group classes.



QOD: Favourite Dad Joke?

Warm up

5 Minutes

5 OS push ups

10 pvc ohs

5 full body rocks

10 pvc sotts press


Snatch Drops



Find workout weights


10 Minute Amrap

10 Snatches 85/135#

1 minute rest

10 Snatches 125/185#

1 minute rest

10 Snatches 145/225#

1 minute rest

Max snatch reps with remaining time of 165/245#

Cool Down

Belly breathing

Squatted pass throughs

Grip stretch

Downward dog

Cobra pose

Child pose

  • Leon