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FRIDAY – PLEASE SIGN IN

4
Jan

FRIDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Snatch Complex (15 Minutes to build to a heavy complex. )

Build to a Heavy:

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)
More important than speed on the power snatches to open things up is sound movement. As long as athletes are moving well. they can break these however they’d like. 10-10 or 8-7-5 are options. The speed on the burpees is dialed in at a pace that athletes know they can transition to the next barbell and hold on for all 20 reps. Unlike the other movements in the workout, the bar does not come back to the ground between reps on the overhead squat, so pacing the burpees to hold on here is a smart approach.

Finishing it off with the squat snatches, athletes should be focused on pushing the last 10 repetitions faster than the first 10. These may end up as singles, but that is a better option than touch and go reps with worse movement.

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