CrossFit Mt Juliet | Snappy Snatchy
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Snappy Snatchy

21 Jan Snappy Snatchy

CrossFit Mt Juliet – CrossFit

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Snatch attack!

Warm Up/Mobility

OH Rib Mob

Anterior Compartment Smash

200 ski/row

10 banded

Pass Thru’s

Sotts Press

OHS

High Pulls

Pull Aparts

200 ski/row

Weightlifting

Snatch Pull (3×5)

40-50% of deadlift 1 Rep Max

Snatch Pull + Hang Snatch + Snatch (5 sets of 1,1,1)

Begin with the prescribed number of Snatch Pulls, followed by the prescribed number of Hang Squat Snatch (any position), followed by the prescribed number of full Squat Snatch, without dropping the bar
~ build to wod weight 155/105

Metcon

Metcon (Time)

2 rounds

8 pwr snatch @155/105

8 Burpees

immediately into

2 rds

8 power snatch 135/95

8 burpees

immediately into

2 rds

8 power snatch 115/75

8 burpees

Post Workout Mobility

Banded OH Distraction

Bilateral Shoulder Flexion

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