Tuesday Snatch Class

CrossFit 1855 – Olympic Weightlifting

A) 1855 warm-up

B) Technical warm-up
3 bar above belly button
Lock out hold
3 OHS stop in bottom

C) Snatch “8s” (2 rounds)

D) Working sets E130-2 building waves 1Power + 1 Full
50% 1x PS+S
60% 1x PS+S
70%, 2x PS+S (1 set E130)
75%, 2x PS+S
80%, 2 singles
85%, 1 single
90%, 1 single
70%, 1x 2 Full
80%, 1x 2 Full

E) Optional homework
4×3 snatch pulls at a deficit (if you have it)

Technique has to be on point. Then get aggressive
Speed is key.
Let’s work on balance of the ground in first pull, stay over the bar, keep the bar close, explode to the arched extension, stay connected and rip under the bar!!

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filed under: WOD