CrossFit – Mon, Jun 29
General Warm-Up
2:00 Cardio Choice
10/10 Hand to Hand Wrist Circles
20 Alternating Arm Swings
10 Back Slaps
10 Bend and Bow
:15/:15 Crossbody Lat Stretch
10 Air Squats
5 Inchworm to Push-Up
Specific Snatch Prep
3 Sets, Building to Working Loads
3 Snatch Grip Deadlifts (slow, feel the lats engage)
3 Hang Muscle Snatches
3 Overhead Squats
2 Hang Power Snatches
–
2-3 x , Building Loads
Snatch Lift Off + Pause Snatch @ Knee
Snatch
Set 1: 4 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 3 Reps @ 70%
Set 4: 3 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%)
All percentages based on 1RM Snatch. Athletes drop and reset between every rep; this is not touch-and-go. The priority is a strong, consistent pulling position and a committed catch on every single rep. The first two sets at 60-65% are skill work as much as they are warm-up sets; do not rush through them. Build with intention and arrive at the final two sets knowing the position is locked in.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 3 Overhead Squats, working at moderate loads and refining technique across all six sets.
Hotel Gym / Travel: Dumbbell power snatch, 4 reps per arm, building across six sets to a challenging but controlled load that maintains a strong catch and vertical pull.
Drop loads significantly from the weightlifting block before beginning.
2 Sets at Working Loads:
3 Power Snatches (quick singles, focus on cycling rhythm)
3 Burpee Box Jump Overs (full pace, land and go)
Rest as needed b/t sets
Use this to confirm barbell load and burpee box jump over pacing before “Flash” begins.
For Time:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 135/95lb (61/43kg)
Box: 24/20in
Score = Time
Goals: 5:00-7:00
Time Cap: 10:00
Stimulus: Barbell Cycling and Hip Extension
RPE: 9/10
Primary Objective: Maintain consistent pacing across all sets with the barbell as quick singles and the burpee box jump overs at a pace of 10 or more reps per minute.
Secondary Objective: Complete the workout sub 6:00, keeping transitions between the barbell and the box tight and deliberate from round one through the finish.
Level 2:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 95/65lb (43/30kg)
Box: 24/20in
Level 1:
12-9-7
Hang Power Snatch
Burpee Box Step-Overs
Barbell: 65/45lb (30/20kg)
Box: 24/20in
Masters 55+:
12-9-7
Power Snatch
Burpee Box Step-Overs
Barbell: 75/55lb (34/25kg)
Box: 20in
Competitor:
12-9-7
Power Snatch
Burpee Box Jump Overs
Barbell: 155/105lb (70/48kg)
Box: 24/20in
Hotel Gym / Travel:
12-9-7
Dumbbell Power Snatch (alternating)
Burpee Box Jump Overs or Burpee Broad Jumps
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
Box: 20in or use a bench
For Completion:
9:00 EMOM
Minute 1 – 5/5 Thoracic Book Openers
Minute 2 – :30 Low Plank Knee to Elbow
Minute 3 – :40 Alternating Up Down/Down Dog Stretch
Video Support:
For Quality:
4 Sets:
8 Dual Dumbbell Box Step-Ups (20in, load choice)
10/10 Side Lying Dumbbell External Rotations (load choice)
