Workout of the Day
Snatch
Intermediate/Advanced: 1 Rep Max
Beginner: 8 x 2, building
Notes
Snatches can be power or full/squat today, athlete’s choice. Keep in mind int/adv lifters will do percentage-based wave loading during this cycle, so you should perform the lift you intend to do most frequently.
If you are brand new to CrossFit, or to this lift, choose the beginner track. Do one set of 2 reps every 2 minutes or so, building in weight as feels appropriate for today and settling in when you find a load that feels like it gives you feedback, and you can still move through clear positions as you explore the technique.
For int/adv lifters, today is a day to see what you can do! Whether or not this is your favorite lift, set yourself up for success. Be intentional with each rep in your warm up and choose a positive mindset before attempting your heavy singles. Some athletes will want to relax, clear their minds, and trust their technique. Others will need to get revved up and just send it. Either way, let’s commit to our lifts and make some memories!
CrossFit Group Class Programming Template (WK1/8)
Asha B, overhead at CFSBK in 2013
Timing at the top of the pull of the snatch
Watch this 1:00 video which talks about changing direction at the top of the pull in the Snatch, then watch Mat Fraser snatch 315 and see if you can do the same today.
Leave a Reply