Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
-
-
-
-
-
-
-
SNATCH COMPLEX Strength
Use 65-70% of 1 RM
7 x Every 2 min
snatch pull
&
hang power snatch
&
squat snatch
Goal & Intensity
-Develop the complete snatch by linking the pull, explosive transition, and confident catch into one complex.
-The load stays moderate (65–70%) to ensure high technical quality on every rep.
-Fast, sharp lifts in short sets that activate the nervous system without accumulating excessive fatigue. -Each 2-minute window allows focus and solid recovery.
RPE: 7 — technically challenging, but speed and control remain intact.
💡 Coach’s Tip
Stay patient in the snatch pull, let the hips explode from the hang, and commit to a strong catch — keep one consistent rhythm through the complex.
Why this workout: Complexes integrate the key phases of the snatch, improving timing, bar path, and confidence. Working at moderate percentages allows many quality reps that translate directly to better performance with heavier loads. -
CrossFit Games Open 20.3 Workout
Open Workout 20.3
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.Time cap: 9 minutes
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then
deadlift 135 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then
deadlift 185 lb. and bear craw](
)
-