Snatch Stuff

Individual Warm-up:

Complete prior to class.

Group Warm-up:

Row 500m or Run 400m
The Snatch Warm-up
3 rounds of 5-7 reps of:
  1. Split Snatch
  2. Power Snatch
  3. Squat Snatch
  4. Snatch Balance

Announcements/MOB:

  • What will you do different for the next CrossFit Open?
  • Roll out: Shoulders & Upper Back

Lift:

Front Squat
60% x5 reps
70% x5 reps
80% x3x5

Skills & Technique: (Click below for links to more info)

Wod:

Find Snatch 1RM
 
Time Limit: 15 Minutes
 
Followed by:
 
Snatch Stuff 60% of Snatch 1RM
 
3 Split-Snatch
3 Hang Power Snatch
3 Overhead Squat
3 Snatch Balance
 
10 Minute AMRAP