Snatch and Jerk Work – CrossFit Bensalem
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Snatch and Jerk Work

27
Feb

Snatch and Jerk Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

ROMWOD 14 mins

Weightlifting

Snatch /no feet movement

Every 2 minutes, for 16 mins

Set 1 = @ 70% of 1-RM Snatch

Set 2 = @ 75% of 1-RM Snatch

Sets 3-5 = @ 80% of 1-RM Snatch

Sets 6-8 = @ 85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not moving)

Jerk in Split

Every 90 seconds, for 6 minutes

Jerk in Split x 2 reps
Build over the course of the 4 sets

Split Jerk

Every 90 seconds, for 12 minutes

Split Jerk

Set 1 = 2 reps @ 75%

Set 2 = 2 reps @ 80%

Sets 3-4 = 2 reps @ 85%

Sets 5-6 = 1 rep @ 90%

Sets 7-8 = 2 reps @ 85%

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