16 March 2017


Olympic Lifting Skill Development: USAW Snatch Progressions.

Every 2:00 for 14:00 (7 Rounds)

Power Snatch from Power Position, 3 Repetitions (with 1 Overhead Squat)
Power Snatch from Above Knee Position, 2 Repetitions (with 1 Overhead Squat)
Power Snatch from Floor, 1 Repetition (with 1 Overhead Squat)
Full Snatch from Floor, 1 Repetition (catch in squat)

Rest as needed then,

“Mini Isabel”

For Time,

Snatch, 15 Repetitions (135lb. / 95lb.)

Note: Todays session is designed to provide athletes with an opportunity to refine their Olympic lifting skills, specifically with the Snatch, both Power Snatch and full Squat Snatch. The USAW progression will be reviewed and practiced with PVC pipe before adding weight in the EMOM. For the “Mini Isabel”, athletes may either Power Snatch or Squat Snatch.


4PM Crew following “Jackie”


Todays Progression on Video with Coach [Video]


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

CrossFit Games Live Open Announcement (5:00 PM at Krav Maga)

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)




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