CrossFit WOD - "Power Down"

Squat SnatchOn the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 74% Minute 2 – 2 Reps @ 79% Minute 3 – 1 Rep @ 84%

“Power Down” AMRAP 5: 15-12-9 Calorie Row Power Snatch (95/65)

rest 5 minutes

AMRAP 5: 60-40-20 Double Unders 15-12-9 Clean and Jerks (95/65)


Barbell cycling can be a tricky skill to accomplish. Here are a couple tips to take and work on in your next metcon. 1.) Keep the bar close on the way up and on the way down. The bar should never be more than two inches away from your body. 2.) On the way down retrace your bar path in the reverse order. Imagine we filmed your snatch pull, your bar path down should be a rewind of the pull up. Hit every point on the way down as you did on the way up. 3.) Move the feet as little as possible. The more you have to reset your feet the more over dynamic your bar cycling becomes. Find a comfortable foot stance that you can pull and catch from without moving the feet. 4.) Practice makes perfect. Don't practice with weight until its perfect with a PVC, then a light barbell, then your barbell, then a really light load, then etc.. Build your foundation up and have a coach check your technique before increasing load. 10,000 perfect reps makes it perfect. Here are a couple of examples of barbell cycling that highlight the main points of the skill from Invictus athletes/coaches.