Workout of the Day
SKILL: Hang Power Snatch
STRENGTH
E2MOM x 8 Sets
1-3 Hang Power Snatches
Notes
Every two minutes perform 1-3 Snatches. Ideally you start this at triples then transition to singles or doubles as the weight increases.
ASSISTANCE
3 Progressive sets of:
12-20 Hammer Curls
30 Tuck-Ups or Hollow Rocks
Floater Exercise
Floater Options
12 Goblet Squats
12 Double KB Deadlifts
Notes
Perform three total progressive sets on this assistance work. The hammer curls and tuck-ups should feel near or to failure on the third set. The squats or deadlifts should just be very hard but you’re not going to fail.
Tomorrow we have bench press and step overs.
CrossFit Group Class Programming Template (WK1/2)
CFSBK Hall of Famer Joy M circa 2012. You can still catch Joy these days at the 6am CrossFit class and Open Gym. (shot by Asta F, another legend!)
The Hang Power Snatch
Today we’ll take the first portion of class to deep dive into Hang Power Snatch technique before moving onto the lifting. Take a moment to watch the short video below to help prime yourself on today’s focus movement.