13
Oct
Snatch day, week 2
Commonwealth CrossFit – Specialty Classes
Focus:
Driving knees out
Overhead position
A: Warmup/stretching
B: Snatch deadlift (light. focus on knees out, keeping bar close above knee with lats)
5×3 snatch segment deadlift (pause below knee, above knee, power position)
C: Snatch complex 1 (ascending in weight with good mechanics)
6×2 snatch deadlift + power snatch (knees!)
D: snatch complex 2
6×1 hang power snatch + hang squat snatch (overhead!)
E: Press in snatch (SOTS press)
3×8
F: WOD
Snatch 75/55
Medball sit-up
5, 10, 15, 20…
10 min time cap