Snatch and Front Squat – CrossFit Bensalem
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Snatch and Front Squat

18
Mar

Snatch and Front Squat

CrossFit Bensalem – CFB Barbell Club

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Open Gym

Warm-up (No Measure)

Every minute, on the minute, for 3 minutes (3 sets):

Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Rest a min

Every 90 seconds, for 6 minutes (4 sets):

3-Position Snatch x 1 rep
*Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

*Build over the course of the 4 sets. Use this as a warm-up exercise.

Weightlifting

Snatch Work (EMOM X 1 rep)

Every minute, on the minute, for 12 minutes (12 sets):

*Set 1 = @ 65%

*Set 2 = @ 70%

*Set 3 = @ 75%

*Sets 4-8 = @ 80%

*Sets 9-12 = @ 85%
*Focus on getting under the bar

*Strong pull

Front Squat (E2OM X 1 rep)

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 = 1 rep @ 80%

*Set 2 = 1 rep @ 85%

*Sets 3-4 = 1 rep @ 90%

*Set 5 = 1 rep @ 93%

*Sets 6-7 = 1 rep @ 96%

*Set 8 = MAX reps @ 85%

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