VIDEO: THE SNATCH

CrossFit:

Complete as many rounds as possible in 6 minutes:

Rx:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Competition:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (205/145 lbs)
20 Pull-Ups
25 Wall Ball Shots (25/20 lbs) @ 10/9 ft
30 Double-Unders Attempts
Rest 4 minutes, and then repeat.

Performance:
10 Burpee Box Jump-Overs (20″/16″)
15 Deadlifts (135-185/95-125 lbs)
20 Banded Pull-Ups or Ring Rows
25 Wall Ball Shots (14-20/10-14 lbs) @ 10/9 ft
20 Double-Unders Attempts or 80 Singles
Rest 4 minutes, and then repeat.

Fitness:
10 Burpee Box Jump-Overs (16″/12″)
15 Deadlifts (65-95/45-65 lbs)
20 Ring Rows
25 Wall Ball Shots (10/6 lbs) @ 10/9 ft
15 Double-Unders Attempts or 60 Singles
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

CrossFit Seminar Staff member Julie Foucher demonstrates the snatch. For more info and upcoming dates for the CrossFit Weightlifting Trainer Courses: https://training.crossfit.com/weightlifting CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™