Snatch Day
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
Workout Prep
2 sets:
2 Burpees
2 Overhead Squats (build in weight)
Strength
Hang Snatch
3RM
Snatch Grip Deadlift
3 x 3
Workout
RX
5 Rounds
10 Burpees Over Bar
10 Overhead Squats 60/40
SC
5 Rounds
10 Bar Facing Burpees
10 Overhead Squats 50/35
FIT
5 Rounds
10 Up Downs
10 Dumbbell Front Squats
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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