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
Weightlifting
1: Snatch (Spend 15 min working to a heavy single for the day)
Squat Snatch, or Power into an Overhead squat. Beginner start from the hang position.