CFPC – CrossFit
Snatch Warm-up (No Measure)
Perform the following, once with a barbell and once with some added weight:
5 Snatch Grip RDL
5 Snatch High pulls (elbows high and outside)
5 Muscle Snatches (No rebend in the knees!)
5 Overhead squats
5 Snatch grip push press
5 Snatch balance
5 Hang power snatch
5 Full snatch from hang below the knee
Snatch (3-3-2-2-2-1-1-1-1-1, 65->90%+)
Perform a set every 2:30 min
Full snatch, reset between reps.
Modify to Hang snatch or Power snatch+overhead squat as needed.