Tuesday 11th November 2014

Main – CrossFit


The warm up should include pull-ups so you can clarify standards or set up scaling options.

Spend 20 minutes breaking down the power snatch, use the following drills to improve positions in the snatch

Muscle snatch

Snatch balance

3 Position snatch (high hang- hang- ground)


In a team of 2 complete the following ladder:

AMRAP in 10 minutes of:

– 10 Power snatches (40kg/62.5kg) (alternating athletes after each rep)

– 10 Pull-ups


Reduce weight

Ring rows

Metcon (AMRAP – Rounds and Reps)