Rattler CrossFit – Competition

1: 2-RM Overhead Squat (Find 2-RM Overhead Squat)

Take 15 minutes to build to a 2-RM Overhead Squat

2: Metcon (No Measure)

Every 2 minutes, for 16 minutes (8 sets), of:

3-Position Snatch with Pause

(high hang, mid-thigh, then 2″ below the knee)

– hold each position for two full seconds, maintaining positioning and mechanics throughout)
Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

3: Metcon (No Measure)

Three sets of:

Tate Press x 8-10 reps

Rest 30 seconds

Bent-Over Barbell Rows x 8 reps @ 2111

Rest 30 seconds

*Towel Kettlebell Farmers Walk x 60 seconds

Rest 60 seconds
*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.


4: Metcon (No Measure)

Six sets of:

30/20 Calories of Assault Bike*

Rest 15-20 seconds

Front-Leaning Rest on Rings x 45-60 seconds

(place rings 2″ off the floor)

Rest 60 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.