FIRSEPT20 – Snatch Work

CrossFitAllen – CrossFit


General Warmup

45 Seconds Spiderman + Hamstring Stretch – Video

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats


Snatch (Technique Work – 15 MIN (1 X 1))

Focus – Floor to Power Pos

– Back and Hips rise at same angle

– Tight Back

– Pull Knees back and bar into body

– Start Slow / accelerate past the knees

Light weight – going for technique only, lots of reps in good positions


Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Single Arm Dumbbell Snatches (50/35 | R+ 60/45)

40 Air Squats/ R+ 30 DB Squat (60/45)

20/15 Calorie Row


Startting with an empty – 12 min to work up to a heavy single Snatch

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