Workout of the Day
ASSISTANCE
3 Rounds for Quality
1:00 Row, increase pace each round
5 Seated Vertical Jumps
3 Three Position Paused Snatch RDL
3 Tall Muscle Snatch
3 Tempo Overhead Squat @ 31×1
Notes
Use today’s assistance movements as a technique primer for your 3-Position Snatch complex.
We’re starting with a top-down segmented pull to groove the three snatch positions you’ll be working from today: high hang, below the knee, and floor. If you’re using an empty bar, pretend there are plates on the bar—stay tight and under tension when you pause at the “floor” (aka your start) position. Hold each pause for at least one count. When you stand up, hit each of those three positions again while smoothly pulling the bar to your hips.
The tall muscle snatch is a valuable drill for teaching and reinforcing the snatch turnover. It’s great for warming up that phase of the lift. An empty bar is usually best, though you can add weight if your goal is to strengthen the motion. Just remember—don’t sacrifice movement quality for load.
Beginner/Intermediate lifters: Start with a lighter barbell than you normally snatch to dial in tempo and precision.
Advanced lifters: Start with an empty bar, then either stay there or add a light load across rounds.
STRENGTH
Every 2 minutes x 8 Sets:
3-Position Snatch
Notes
Compare to Week 1 (7/14/25). You may perform full or power snatches.
The 3-Position snatch complex consists of three consecutive snatches performed from different starting positions. This week’s sequence is: High hang → Below the knee → From the floor.
Pause briefly at the start of each rep to show control and balance with the barbell. This complex will also challenge your grip, so consider starting with lighter weights—around 60–75% of your 1RM—before increasing the load.
CrossFit Group Class Programming Template (WK6/8)
Some 10+ year CFSBKers on a Saturday morning 😍
(Joy, Mel, Stella, Jill, Yossi, Tina, Sasha and Jenn)
An Update on an Event for Jess Fox 🦊
Several folks have been asking when the gym will be doing an in house event for Jess Fox. We’ve been talking to Chris and are going to be organizing an event with him which will happen sometime after her celebration of life on 10/11. It was important to us that anything we did was not considered an alternative to the event in Ohio and that Chris could be here for it and involved. Once we have a hard date we will post with more information about it, but in the meantime, if you’re interested in joining us in Ohio, please use the form below from Jess’ substack.
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