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

11
Mar

Snatch, Split Jerk and Deadlift Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

Snatch Warm Up

3 Rounds

3 Down and Finish

3 Elbows high and outside

3 Muscle snatch

3 Snatch lands

3 Snatch Drops
*Focus on keeping the bar inside the base

*Snatch lands (2, 4 and 6)

* Snatch Drops focus on good stable footwork

Weightlifting

Snatch

18 mins to build a 1 rm snatch

*DO NOT MOVE YOUR FEET

Weightlifting

Split Jerks

Every 90 secs for 6 mins (4 sets)

Jerk in Split
*Build over the 4 sets

Weightlifting

Split Jerk (Rack)

Every 2 mins for 14 mins (7 sets)

Every 2 minutes, for 14 minutes (7 sets):

*Set 1 = 2 reps @ 75%

*Set 2 = 2 reps @ 80%

*Set 3 = 2 reps @ 85%

*Sets 4-5 = 1 rep @ 90%

*Sets 6-7 = 1 rep @ 92-95%
*Split Jerk with a 2 second pause in receiving

Weightlifting

Deadlift

Every 2:30, for 10 minutes (4 sets):
*3″ Deficit Deadlift x 8 reps

*Start at 55% and add weight every set

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