Snatch Complex

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Dynamic Effort work with Front Box Squat + Snatch Complex. Get wide with your stance on Box Squat. Shins should be vertical.

– Metcon: Each set is intended to be done at MAXIMAL effort. You should need that entire rest interval to recover and actually if needed rest up to 5 minutes if you feel like you’re not fully recovered.

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A: Metcon (No Measure)

After your Warm-up Complete 20 Kneeling Jumps + Vertical Jumps to warm up central nervous system.


B: Front Box Squats (8 x 3 @50% of Monday + 25% Band Tension, every 60s)

C: 1 Power snatch + 1 Squat Snatch + 2 Overhead Squat (6 x 1.1.2 @70% of Snatch, every 90s. – Can be TnG)


D: Metcon (Time)

5 Rounds of:

20 Deadlifts (225, 155)

20 Calorie Assault Bike

Rest 4-5:00 between rounds.

Score slowest round.

Accessory Work

E: Reverse Hypers (3 x 30 @50% of your Back Squat. Rest 60s.)

Categories: WOD

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