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Snatchs

Charter Oak CrossFit – OLY Class

Warm-up

200 meter row

Cross over symmetry

10 PVC pass throughs

10 PVC Good mornings

10 PVC golf swings

10 PVC back sq

10 Side lateral lunges

10 PVC OHS squats

Barbell Warm up

5 of each

1. Good mornings

2. Behind the neck Elbow Rotations (3-5 sec pause at end range)

3. Press and Reach

4. Back Squats

5. OHS

6. Front elbow rotations

7. Front Sq

8. Stiff legged Dead Lifts

Weightlifting

1: Snatch Grip Deadlift (3 EMOM x 5 use your 1RM snatch for %)

1. @ 50%

2. @ 55%

3. @ 60%

4. @ 65%

5. @ 70%

This is for position

Weightlifting

2: Snatch Balance (1 EMOM x 5 use your 1 rm for % )

EMOM x 5

Pause 2 sec at bottom

1. @ 50%

2. @ 55%

3. @ 60%

4 & 5 @ 65%

Conditioning

3: Metcon (Weight)

2 parts:

1. Snatches from the blocks

2. Snatches from the floor
Part 1 (10 mins)

Sq Snatches from the blocks start at 50% and work to a heavy

Part 2 (10 mins)

Sq Snatches from the floor start at 50% and work to a heavy

Score is your heaviest lft




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