3/31/15 – Snatch Sucks? Attend Fundamentals!

CrossFit Performance

STRENGTH

Back Squat @23×2, 3×8, rest 2:00

METCON

For Time

30 Unbroken Dumbbell Squats (25/15)

10 Unbroken Push Jerks (heavy but unbroken)

– rest 5 minutes – x5

CrossFit Fundamentals

SKILL

Snatch Instruction

Hang Power Snatch – Power Snatch – Hang Snatch – Snatch

METCON

4 Rounds for Time

10 Hang Power Snatch (75/45)

10 Box Jumps (24/20)

20 Squats

– 15 min cap –

Fundamental Strength

A. Press, 6×4@74-76%, rest as needed

B. Front Squat@33×1, 3×5, rest 2:00

C. Box Squat to Box Jump – collect 25 reps (higher than previously)