Workout of the Day
ASSISTANCE
3 Rounds for Quality
1:00 Row @ 25 s/m
4 Snapdown Vertical Jumps
4 Behind-the-Neck Snatch Grip Press OR Sotts Press @ 3111
4 Overhead Squats @ 3111
4 Snatch Balance
Notes
Use these movements as a technique primer for Snatching today.
Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique on the first three exercises, and then work your way up as appropriate.
Advanced lifters: Start with empty bar and either stay there or add light load across the rounds.
STRENGTH
Every 2 minutes for 9 sets, complete (18 minutes):
Advanced
Snatch (% of 1 RM)
1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%
Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143
Beginner:
Snatch x 2 Reps
*Every 2-3 Sets, Increase weight
Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set with the goal of increasing your exposure to this unfamiliar territory.
These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.
CrossFit Group Class Programming Template (WK4/8)
CFSBK X PUPSTARX RESCUE Dog Adoption Event this Saturday
We’re bringing back our beloved dog adoption event with PupStarz Rescue, co-run by longtime CFSBK member Robyn O! From 11am to 1pm, the front of the gym will be filled with adorable, adoptable dogs looking for their forever homes. The event is fully managed by the PupStarz team, so swing by before or after class—come for the workout, leave with a new best friend!
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