Monday Sep 12

Snatch and a little WOD

Warm Up

Movement Prep/Activation and Increasing Heart Rate  

Banded 7’s


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch * perform with a PVC pipe or empty bar *

Strength Prep

3-Position Power Snatch from the high hang/hang/and floor positions.

Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats. 

Workout Prep

1 set:

9 Air Squats

7 Push-ups

5 Kettlebell Swings

5 meter Lunge Walk


Snatch Complex

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *


Over Head Squat

3 x 2 @ 80%



3 Rounds

30 Air Squats

15 meters Walking Lunge

30 Push-ups

15 meters Walking Lunge

30 Kettlebell Swings 24/16


3 Rounds

25 Air Squats

15 meters Walking Lunge

25 Push ups

15 meters Walking Lunge

25 Kettlebell Swings 16/11 


3 Rounds

20 Air Squats

15 Box Step Ups (low)

20 Box Push ups

15 Box Step Ups (low)

20 Russian Kettlebell Swings (light)

Target time: 12-14 minutes Time cap: 16 minutes


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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