Snatch Balls

CrossFit Carolina Beach – CrossFit

Cancelation Notice!!

No 8:45 class today, but all other classes are on!

– Strength: Use the same box you have been using if possible. Use this time to build to a 1RM. Start with larger sets (around 5) and work to singles as weight increases. Rest 2 min between singles as you approach your 1RM. For our power snatch work, you will complete 3 sets of 3 touch n go repetitions; resting 1 minute between each set. This will be a good way to warm up to the metcon.
– Metcon: Today’s metcon is short, but will be challenging. This is a couplet of power snatch and WBS. Avoid red lining at the beginning. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.

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A: Warm-up (No Measure)

3 Rounds of:

10 Banded Goodmornings

10 X-Band Walk Right

10 X-Band Walk Left

10 Goblet Squats


“Burgener Warm Up”:

x1 with an empty barbell

Sots press x 10


B: Front Box Squats (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM.

– 13-15″ Box

– Beginner build to a challenging set of 3

Metcon Prep

C: Warm-up (No Measure)

Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.


D: Snatch Balls (AMRAP – Rounds and Reps)


7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:


10 Alt. DB Snatches (light)

10 Wall balls (10, 8)

Extra Credit

E: Single Leg Glute Bridge (150 reps (total))

Glute bridge with one leg pointed up in the air.
Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

Categories: WOD

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