December 8th, 2017 - Crossfitcove

December 8th, 2017

Hey athletes!  Time to SEND IT again, this time with the Snatch.  This will be setup just like we did with our Clean & Jerk earlier in the week.  Use the complex to work on positional movement, speed through the middle, and dropping under the bar.  Then, hit some percentage work and work up to a heavy single rep.  You will have an opportunity to hit a new PR but you only get 5 attempts (2 fails and you are done for the day).  Finally, finish off with some Snatch Pulls.  Please check out the link about Snatch Pulls, watch the video, and read the description.





8 min to work on the following complex:

1 Power Snatch

1 Hang Power Snatch

1 Hang Squat Snatch


1×3 @ 60% of 1RM

1×2 @ 65%

1×1 @ 70%

1×1 @ 75%

1×1 @ 80%

5×1 @ 80-100+% (5 attempts, increase as you want, 2 misses and you are done)

4×3 Snatch Pulls @ 90% of 1RM

**Please read- Snatch Pull technique**

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