Snatch and Front Squat Work – CrossFit Bensalem
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Snatch and Front Squat Work

4
Mar

Snatch and Front Squat Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

Burger Warm Up

5 muscle snatches

5 hang snatches

5 power snatches

5 snatch balances

5 Overhead Squats

Weightlifting

Snatch Extra Warm up

Snatch press in the Receive position

EMOM for 4 mins

Snatch Balances

Snatch Balances

EMOM for 4 mins

Snatch Balances

Snatch Balances

EMOM for 4 mins

Snatch Complex

E2OM for 12 mins Snatch + 2 Hang Snatch x 1 rep

Sets 1-2 = @ 75% of 1-RM Snatch

Sets 3-4 = @ 80% of 1-RM Snatch

Sets 5-6 = @ 85% of 1-RM Snatch

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):

Snatch x 1 rep @ 80% of 1-RM Snatch

Front Squat

Every 2:30, for 12:30 (5 sets):

Front Squat

Set 1 = 3 reps @ 80%

Sets 2-3 = 3 reps @ 85%

Set 4 = 3 reps @ 90%

Set 5 = MAX reps @ 80%

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