CrossFit – Mon, Jan 9


Banded 7’s

2 Sets
1:00 Ski OR Row
14 Alt. Leg V-Up
14 Hanging Scap Retractions, 7 Kip to Swing
7 Single Arm Dumbbell Deadlift (each side) (light/moderate)
7 Single Arm Dumbbell High Pull (each side) (light/moderate)
Warm Up to Power Snatch weight.

1 set (at workout pace):
3 Toes to Bar
3 Power Snatch (at workout weight)


12:00 Cap

Toes (Time)

Toes to Bar
Power Snatch (75/55)

  • Don’t go to complete failure but don’t be afraid to try something cool. Monitor your grip; if you break, keep it short and get back to work.

  • How it should Feel:GRIPPY and GASSY! All grip and pull, push the pace early on and stay in attack mode.

  • Toes to Bar: 1-2 sets must be the standard. We start fresh on the pull-up bar, so your grip is fresh and ready.

  • Power Snatch: Lightweight (-50% of 1 RM power snatch), where muscle snatch could be the more efficient, quicker option to mow through these reps. 1-2 sets is what we want here too, be over-aggressive with your hips, and relax your grip at the top of each rep.

Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch Push Press + Pause Overhead Squat (2×4; 2×3 – Every 2:00
From the rack, complete the prescribed number of wide-grip behind-the-neck push presses (Snatch Push Press) followed by the prescribed number of Pause Overhead Squats

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

Double-Unders (300 Double unders for Time)
Finisher (3 Rounds for reps)

3 Sets:
10 Crush Grip Seated Dumbbell Z-Press
10 Crush Grip Dumbbell Upright Row
10 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-