Snatch Complex
Fitness
Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Power Snatch + Mid-Hang Power Snatch + Overhead Squat
Build to a heavy load for the day.
Performance
Every 2 Minutes x 5 Sets:
3 Position Snatch (Mid-Hang > Below-the-Knee > Floor)
Build to a heavy load for the day.
Post loads to comments.
Week 3 of 6
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30 Minutes for Quality:
2:00 Row/Bike/Jog
6e Ring Torso Rotations
12 Wall Ball
6e Turkish Get-Ups
6 Snatch Sotts Presses
To be completed using nasal breathing only. Work at a sustainable pace throughout, resting up to 30 seconds between movements as needed to maintain that pace. Focus on straight legs (as able) and a slow and controlled tempo for the Leg Raises, modifying to Knee Raises as needed. For the Snatch Sotts Presses, add a small amount of weight if you can, and modify to a single-arm dumbbell version as needed.
REGISTER NOW FOR STARTING STRENGTH PROGRAM
Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost every other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, September 30th – Friday, November 22nd
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, October 1st – Sunday, November 24th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday, September 30th – Thursday, November 21st
D cycle: Continuing Education, 6pm Mon/Wed | Monday, September 30th – Wednesday, November 20th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, September 30th – Thursday, November 21st
A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, November 24th at 2pm to cap off all cycles.
Class Sizes: Space is limited to 4-10 participants
Class Length: 90 minutes
Pricing
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week Cycles: $200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, Open Gym, and Active Recovery/Yoga/Pilates/Short Circuit.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
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