CrossFit Hamptons – CrossFit
Overhead Squat (4 x 5)
Snatch Start Position Lift Off (4 x 5)
For the snatch, start in a set position.
1) Start with the bar over your first shoelace
2) Squat down to the bar with a flat back, head up/neutral, eyes forward, with a snatch grip.
3) PUSH your legs into the floor, drive your knees back to clear them out of the way (stop just short of locking them out). Your knees are the only thing moving in this exercise. Your hips and back angle should stay the same. STOP at knee level, don’t go any higher. PAUSE at this position to feel it.
Snatch Pull from Power Position (4 x 5)
Shrugs from hip.
Arms are not to be bent and the bar should move in a straight line and not at all away from the body.
Push Press (4 x 5)
Front Squat (4 x 5)
Kettlebell Row (3 x 10)
1000m Row (Time)
Max Effort 1000m Row