CFPC – CrossFit

Warm-up

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee
Practice/warm-up snatch balance with some lighter loads

Weightlifting

Snatch Balance (10 sets of 1, 1 every :90 sec)

Work up in weight or remain consistent across your sets, technique trumps weight

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Suggested weight: <65%