CrossFit WOD, December 3, 2019


Muscle Snatch (3-3-3-3)
The muscle snatch isn’t something we have done in a long time. It’s primarily an upper body strength movement. When setting up for this, make sure to understand you will need to keep the weight pretty low. Spend about 10 Min total here.

Snatch Balance (2-2-2-2-2)
This is not a heaving snatch balance, start light and work the weight up as you are comfortable. This required pushing/pulling yourself under the bar fast into a full squat. We are incorporating this to help with getting into that overhead squat quickly in the snatch. We will spend about 10 Minutes on this.

Snatch Complex (Working to a 1 rep of the above complex)
Snatch Grip Deadlift into a Hang Squat Snatch to a Squat Snatch to 2 Overhead Squats.

The remainder of the class time will be used to work the above complex. Few things to think about.
Position – head forward, torso is contracted (lats, core fully engaged), don’t passively receive the bar, punch through it with a strong arm.