Snatch

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• Snatch Warm-ups

Strengths

• 5 Deadlifts (135/95)
• 5 Deadlifts (135/95)
• 5 Deadlifts (185/115)
• 3 Deadlift (225/ 155)
• 3 Deadlift (315 / 215)
• 2 Deadlift (365 / 240)
• continue with incremental 2 or 1-rep warm-up sets until
• 1 x 5 work set

15, 9, 3, 9 ,15 for Time

• Wall Ball (20/14)
• Snatches (95/65)

4 rounds warm-up

• 2 inchworms
• 2 burpees
• 2 x Snatch warm-up complex. (2rds at 45/35, 1 rd at 75 / 55, 1 rd 95/65)
  • Muscle Snatch
  • hang Snatch
  • Full Snatch
    

10 min Team (U go I go)

• 3 Snatch Grip DL
• 2 Hang Snatches
• 1 Snatch

5 minute rest

10 Rounds. ( 10 min cap)

• 3 x Snatches (95/65)
• 3 x Burpees over the Bar

A CrossFit® workout

Part 1: 15 Min Press

• Work up to max 3 rep Press in 15 minutes

Part 2 – 3 Round Warm-up

• 5 hang power snatches. (45/35, 75/55, 95/65)
  5 hang muscle snatches
  5 hang power snatches

Part 2 – 10 Minute AMRAP

• 5 hang power snatches. (115/85)
• 15-calorie row, bike, or ski erg, or 200-meter run

Workout provided by CrossFit®

Warm-up

5 rounds of

• 2 Inch Worms
• 5 Kickstand Squats (Right Leg)
• 5 Kickstand Squats (Left Leg)
• 3rds of 3 Scape pulls and 2rds of 3 pull-ups
• 5, 5, 3, 2, 1 – Snatch (45/35, 75/55, 95/65, 115/75, 135/95)

10-8-6-4-2 reps for time

• Snatch (135/95)
• Pull-Ups
• 2 Down and Back Half/Court Shuttle Runs

3 Round Warm-up

• 3 inchworms
• 4 burpees
• 7,5,3 snatches. (45/35, 75/55, 95/65)
• 8-10 cal row

5 x 2-minute rounds

• 10 power snatches (95/65)
• 10 lateral burpees over the bar
• Max Cal Row for the remaining time
• rest 2 minutes

10 min Warm Up

For Time

• 50 Pull-Ups
• 50 Snatches 95/65
• 50 Cal Assault Bike

Segment as needed

Basketball

10 min Warm-Up

For Time – Randy

• 75 Power Snatches (75/55)

Part 2 – Cardio Round-Up to 200 Cal

• Air Runner
• Ski Erg
• Assault Bike
• Rower
• C2 Bike
• Rest

15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

• 250m Row
• 250m Ski

2 Sets

• 10 Banded Good Mornings
• 5/side DB Suitcase DL
• 5/side DB High Pull
• 5/side DB Push Press

1 Set

• 5 DB Snatch (single arm)
• 5 Lateral Burpees over DB
• 5 DB Snatch (opposite arm)
• 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)

CrossFit Open 24.1 For Time (15 min cap)

• 21 1-arm DB Snatches (single arm) (50lb/35lb)
• 21 Lateral Burpees over DB
• 21 1-arm DB Snatches (opposite arm)
• 21 Lateral Burpees Over DB
• 15 1-arm DB Snatches (single arm)
• 15 Lateral Burpees over DB
• 15 1-arm DB Snatches (opposite arm)
• 15 Lateral Burpees Over DB
• 9 1-arm DB Snatches (single arm)
• 9 Lateral Burpees over DB
• 9 1-arm DB Snatches (opposite arm)
• 9 Lateral Burpees Over DB

8 Rounds E1.5MOM

• 1 Snatch (increasing weight)
• Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

• Ski Erg Cals
• Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

10-minute Warm-up/Set-up

3 Rounds for Time

• 21 Alt 1 arm Hang Snatches. (53, 35 KB)
• 15 Goblet Squats
• 9 Box Overs

3, 2, 1 Wall Walks Between Rounds