CrossFit Momentum – CrossFit
Warm-up
Snatch Prep WarmUp: (No Measure)
PVC Pass Throughs
PVC Overhead Squats
PVC Snatch Balance (1/4 Squat Catch)
PVC Snatch Drops
PVC Sotts Press
PVC Muscle Snatch
Snatch Skills Complex (No Measure)
• Snatch Deadlift
• Snatch Pull
• Snatch High Pull
• Strict Muscle Snatch
• Muscle Snatch
• OverHead Squat
• From overhead squat position, drop into squat
• Snatch balance 1/4 squat catch
• Snatch balance
• Snatch drop
Weightlifting
Snatch Complex (E2M x 6, building Aim go higher than 4/19/19)
Snatch complex
– pockets
– below knee
– floor
All 6 sets should be working sets, build slowly
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Power Snatch (95/65#)
50m Farmer Carry (32/24kg each hand)
10 Calorie Row, Bike or Ski