CrossFit DC’s 2014 Smackdown Registration is OPEN!
September 16, 2014
Thursday, 9/18
September 17, 2014


2 Rounds of
6 Over-Under Scap Touches
6 PVC Dislocates
6 PVC OHS Squats
6 Spider Lunge
6 X-Body Spider Lunge

Strength – Snatch (25min for Prep and Work sets)

– – Prep Sets – –
2 x 2 Hang Snatch Hi-Pull + 2 Hang Power Snatch + 4 OHS

– – Work Sets – –

7 x 2 Hang Power Snatch + 2 OHS

7 x 1 Power Snatch + 1 Hang Squat Snatch

15min to work up to the heaviest possible TGU
start with the weak side, and perform the same weight with both sides before attempting a heavier weight; may use DB or KB
– for those unfamiliar or uncomfortable with the movement, begin un-weighted


  1. Dray says:

    Whew… working on pulling under is a bit more frustrating than just going heavy with power snatch. Worked my way up to 95# and dropped it a couple times but after hitting it successfully on a few reps went up to 105# and that actually felt better than all the previous attempts so ended on a high note. The weight doesn’t feel heavy yet, just not stabilizing well which might still be pushing the bar too far out in front.

    TGU are fun, though. Haven’t done these in a while and had been sticking with DBs instead of KBs for so long that it felt weird to try that today but I went up to 28kg with only a few unsteady moments. Next time I will have to go for the 32kg if I can actually lock my arm out with that weight.