HV Tribe CrossFit – CrossFit

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Hang Power Snatch (Option one)

Hang Power Snatch

Two options today. You can pick the STRONG option or the SEXY option:


10min. Running Clock…

Every 60sec. for 3min.

3 Hang Power Snatch

Every 60sec. for 3min.

2 Hang Power Snatch

Every 60sec. for 4min.

1 Hang Power Snatch

*Looking to hit a HEAVY single here


Muscle Snatch (Option 2)


10min. Running Clock…

Every 60sec. for 10min.

10 Muscle Snatches

*NOT power snatches. Remember to not dip under the bar at all. Pull from the floor, squeeze your quads and glutes, and press overhead. These emphasize a solid barbell path for heavy snatches, but also are great for working the upper back and shoulders 🙂

*I suggest anywhere between 75-95lbs. for guys and 45-65lbs. for ladies. However, you can change the weight at anytime if you need to. This should be TOUGH with the right weight.

Metcon (AMRAP – Rounds and Reps)

I’m all the way up (AMRAP – Rounds and Reps)

15min. AMRAP:

15/12 Cal Row

5 Hang Power Cleans 135/95

12 Toes-To-Bar


Round 2: 5 Hang Power Cleans 155/105

Round 3: 5 Hang Power Cleans 165/110

Round 4: 5 Hang Power Cleans 175/115

Round 5: 5 Hang Power Cleans 185/120

Round 6: 5 Hang Power Cleans 195/125

Round 7: 5 Hang Power Cleans 205/130

…. Keep adding 10/5lbs if you get to this point…