CFPC – CrossFit

Warm-up

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

Weightlifting

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.