CrossFit Now – CrossFit
STRENGTH
Snatch Complex PS+OHS+SS (10 EMOM)
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
WOD
“From the Top” (Time)
“From the Top”
For Time
30 Power Snatches
30 Overhead Squats
30 Squat Snatches
On the Minute: 5 Toes to Bar
15 min Time Cap
RX+-95/65#
RX -75/55#
50-59-65/45#, Hanging Knee Raises
60+-55/35#, Sit Ups
Basics-20 reps with BB or PVC, 5 Sit Ups
DESCRIPTION
We have two parts to work through in this snatch focused workout
Our first piece can be viewed as a technique primer for the conditioning piece
The goal here is to get in 30 good barbell reps over the 10 minutes at weights that allow for good technique
With movements like these, getting a lot of reps in helps a ton with warming up and refining our mechanics
“From the Top” is 90 barbell reps for time, with 5 toes to bar on the minute
We’ll cap this workout at 15 minutes
BARBELL MOVEMENTS
Choose a light barbell weight that allows you to complete 20+ unbroken power snatches when fresh
For athletes who have no goal of competing, they can complete power snatches a second time instead of squat snatches
TOES TO BAR
Choose a rep number or variation that allows for unbroken sets throughout
AFTER PARTY
60%: Box Back Squats (Set 1 and 2 at 60%)
Complete 2 Box Back Squats ;Set Box Just Below Parallel
Deadstop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets
65%: Box Back Squats (Set 1 and 2 at 60%)
Complete 2 Box Back Squats ;Set Box Just Below Parallel
Deadstop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets
70%: Box Back Squats (Set 1 and 2 at 60%)
Complete 2 Box Back Squats ;Set Box Just Below Parallel
Deadstop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets