Snatch and Split Jerk Work – CrossFit Bensalem
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Snatch and Split Jerk Work

20
Feb

Snatch and Split Jerk Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

EMOM for 5 mins

10 reps Snatch Push Press: OVERHEAD STRENGTH

10 reps Overhead Squat: CORE STRENGTH

10 reps Snatch Balance: ARM SPEED

10 reps Drop Snatch: FOOT/ARM SPEED

10 Snatch Balance: FOOT/ARM SPEED

*Drop Snatch, drop under the bar with no dip and feet in the same position.

*Snatch Balance, slight dip and drive extending the arms and widen the foot position.

Strength

Snatch w/ moving feet (8 sets & 2 reps)

Every 2 minutes, for 16 minutes

*Set 1 = @ 65% of 1-RM Snatch

*Set 2 = @ 70% of 1-RM Snatch

*Sets 3-5 = @ 75% of 1-RM Snatch

*Sets 6-8 = @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

Jerk in Split (4 sets & 2 reps)

Every 90 seconds, for 6 minutes

Jerk in Split

**Build over the course of the 4 sets.

Split Jerk

Every 90 seconds, for 15 minutes

*Sets 1-2 = 2 reps @ 70%

*Sets 3-4 = 2 reps @ 75%

*Sets 5-6 = 2 reps @ 80%

*Sets 7-8 = 2 reps @ 85%

*Sets 9-10 = 2 reps @ 80%

(Done from the Rack)

OH Walking Lunges

Every 2:30, for 7:30

Barbell Overhead Walking Lunges x 6 reps each leg

(Build over the course of the 3 sets)

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