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CrossFit Modern – CrossFit
Warm-up (No Measure)
Snatch Complex
Ever 1:30 x10
1 Segment Snatch Pulls
+
1 High Hang (Power Position) Snatch
-Drop-
1 Power Snatch
Use the segment pull to focus on keeping position from the floor to the hip.
On the High Hang Sn, use this to focus on big leg drive and getting triple extension (Ankle/knees/hips), then get under the bar fast as possible.
On the Power Snatch, you are tying the first two movements together to create the best looking Power Snatch possible.
Ray (Time)
RX
Teams of 2
40 Power Snatch (135/95)
40 Toes 2 Bar
120 Double Unders
30 S2O
30 C2B
90 Double Unders
20 Overhead Squat
20/14 BMU
Intermediate
Teams of 2
30 Power Snatch (135/95)
30 Toes 2 Bar
120 Double Unders
20 S2O
20 Pull-Ups
90 Double Unders
10 Overhead Squat
20 C2B
Scaled
Teams of 2
40 Power Snatch (light bb)
40 Sit-Ups
120 Single Unders
30 S2O
30 Ring Rows
90 Single Unders
20 Overhead Squat (light bb)
10 Banded Pull-Ups
Time Cap- 20:00
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