CFKSQ – CrossFit
Weightlifting
Power Snatch
Build up to a heavy single, relative to:
– The equipment at your disposal
– Your workout
– Your ability
If you don’t have a barbell, complete:
Every other minute for 10 minutes,
3 Broom Stick Power Snatches
+
5 Bent-Over Rows
Delta
Martini (Time)
5 Rounds for Time
200m Run
6 Power Snatches (135/95)
Substitutions
Power Snatch: Double Dumbbell or Kettlebell / Single Dumbbell or Kettlebell x 2 / If 135/95 is doable, but you don’t have it, barbell x 10 reps at 115/80, etc.
Warm-up
1)
Run 400m
2)
10 Dislocates
10 Inlocates
10 PVC Toe Touch + OHS
8 Up/Down Dog
8 Yoga Tables
8 Pigeon/Spider/Hamstring
3)
Run 200m
4)
First PVC, then Barbell or Dumbbell Warm-up
3 Wide-Grip Deadlift + Shrug
3 High Pull
3 Muscle Snatch
3 Behind The Neck Push Press
3 Quarter Squat Snatch Balance
3 Power Snatch
5)
Move into weightlifting
6)
After weightlifting:
2x
Run 100m
2 Power Snatch w/ working weight
Cool-Down
:30 Spread Eagle Hold (ea)
:30 Reach Through (ea)
:30 Child’s Pose