Barnes Corner CrossFit – CrossFit

Power Snatch (Skill Work Progressions)

Part #1-

Behind the Neck Push Jerk

Build to a Moderate Set of 3 Repetitions

Part #2-

Complex:

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch

Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch

Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch

Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch

Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch

Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch

Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch

Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch

Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

Randy’s On The Run (Time)

5 Rounds:

400 Meter Run

15 Power Snatches (75/55)

Metcon (No Measure)

Core Accessory Work:

Not for Time:

21-18-15-12-9

GHD Sit-Ups

Pausing Hip Extensions

2 x Banded Pull-Aparts