CFPC – CrossFit

Warm-up

3 min Row

10 leg swings/direction

10 Barbell good mornings

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

4×3 Snatch grip deadlift-

Pause on the way up below the knee for 2 sec and above the knee for 2 sec every rep. Rest 2 min between sets. Load weight is dependent on your ability to maintain proper posture for the snatch throughout the lift.

3×3 Snatch pulls-

Use the positioning reinforced in Snatch deadlifts to maintain close proximity and correct back angle as you raise and extend through the hips for the pull.

Snatch Grip Deadlift (4 sets of 3, load dependent on posture. Rest 2 min)

Snatch Pull (3 sets of 3, ~100%+ Snatch max. Rest 2 min. )

Metcon

Metcon (Time)

5 Rounds:

6 Power snatch (135/95#)

8 Box jumps (30/24″)