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Squat Snatch Complex- SS+LHSS+OHS

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat


“Middle Management” (Time)

“Middle Management”

For Time:

40/30 Calorie Row

20 Squat Snatches

40/30 Calorie Row

12 min Time Cap

Subs: 30/21 Cal Bike or 400m Run


RX -95/65#

50-59 -65/55#, Power Snatch

60+ -55/45#, Power Snatch

Basics-7 AMRAP 20 Cal Row, PVC/BB Power Snatches

* Today’s two part training day will dial in the higher skilled squat snatch

* We’ll start by working a 3-rep complex that is designed to be completed unbroken

* “Heavy” is relative based on the athlete

* For athletes with excellent technique, the goal will be to build up in weight

* For athletes who need more work on mobility or technique, keep the weight lighter and the focus form

* This first piece is for everyone, regardless of where they are with this movement

* As a reference, low hang means below the knees

* Our conditioning piece today is a quick 3-station workout

* This shorter cardio and weightlifting workout is designed to take between 6-10 minutes


* Choose a light-moderate weight that you could cycle for reps, but will likely complete as quick singles today

* This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

* For athletes who struggle with technique or mobility, there are several options:

* Lower the weight and complete as squat snatches

* Complete these as power snatches instead

* De-construct the squat snatch into: power snatch + overhead squat