Crossfit Charlottesville – C’ville Strength
For RM, no more than 5 working attempts
S1: 3-Position Snatch (1 x 1 x 1)
(Power position > Knee > Floor)
Set 1: RM
Set 2: 95% of RM
Set 3: 90% of RM
S2: Snatch Segmented Pulls (3 x 3 x 3)
(3 sec pauses at mid-shin > Knee > mid-thigh)
95% of 1RM snatch across all sets
S3: Back Squats (6 x 6 x 6 x 6 x 6 x 6)
72% of 1RM back squat across all sets
A1: Strict Dips (10 x 10 x 10)
(Bodyweight or weighted)
A2: GHD Sit-ups (10 x 10 x 10)
(Bodyweight or weighted)