Monday Sep 26

Snatch Day

Warm Up

Snatch Prep

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

Athletes will perform the 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

2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)


Snatch 3-Position

High Hang, Above the Knee, Floor

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

5 Sets at 60-70%

Overhead Squat

3 x 1


10:00 Amrap
10 Kettlebell Swings 24/16
10 Box Jumps 24″/20″

10:00 Amrap
10 Kettlebell Swings 15/12
10 Box Jumps 24″/20″

10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups


10:00 Amrap
10 Hang Clean and Jerk 24/16
10 Box Jumps 32″/24″

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds


1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

Leave a Comment

Your email address will not be published. Required fields are marked *