5 Day Split “Hades Cycle” Week 17 Day 1

2 Snatch High Pull + 2 Snatch w/ Heels on a riser: find a max then 3 sets @90%

Hatch Squat
BS: 1×8@65%, 1×6@75%, 1×4@85%, 1×4@90%
FS: 1×5@70%, 1×4@80%, 1×3@85%, 1×3@90%

Snatch Grip Strict Press: 1-3 sets to find a 5 RM then 4×5@90%

Incline DB Row: 5×5 heaviest possible

Tempo GHD situp:3×10 3-0-3

Any Bi’s and Tri’s 3×10


Leave A Comment

Find us


Follow us




Contact us

if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.

221 Newfield Ave. Hartford, CT 06106

Get our News Feed