Wednesday, April 25, 2012



Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.



perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance


as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!


External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal


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