Strength
Snatch
2-2-1-1-1
Workout
3 min AMRAP
7 Hang snatch – 95/65
7 OTB burpees
Rest 1 min, repeat 2 more times, pick up where you left off after each round
^Score is total number of reps after all 3 rounds.
**Starting off the week with some Olympic lifting by way of the snatch. We’ve broken this down as a power snatch + overhead squat, and if you still don’t feel quite ready to drop down to the squat, it’s okay to stick with the PS+OHS format. Dial in that technique before making the movement more difficult.
The workout shortens up the movement a bit by having you go from the hang, not the ground, and into the squat. Same thing as I mentioned above – if you’re not ready for the full squat, keep this movement as just a hang power snatch. This is a fast workout, so make sure you’ll still hitting full ROM on both movements.
CrossFit Archives
What is Fitness? – July 2004