Workout 1.31.14

Nickname: Snatch.

Main – CrossFit

View Public Whiteboard

Buy In

Burgener Warm-up (No Measure)

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2”, 4”, 6”
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Complete 3 Rounds of skill transfer with an empty barbell.

– Heaving Snatch Balance, feet start in squat stance and do not move
-Snatch Balance, move feet from starting position to squat stance


Hang Snatch (3-3-3-2-2-1)

Perform from just above the knee.

This should be a full squat hang snatch. If you cannot full squat, perform a hang power snatch and then sink into your OH squat.


Metcon (Time)

Row 500m then complete 5 rounds of:

3 Power Snatches RX 135/95, Scaled 115/75
6 Toes to Bar or Knees to Elbows
9 Box Jumps 24/20″

Score is your total time.

Feature Video

CrossFit Class Workout