SNATCH PROGRESSIONS

In an effort to get us all ready for CrossFit Open Workout 17.3, we are going to go over the progressions of the snatch. We are going to be going over proper form & technique. It is highly recommended to use very light weight if not the barbell.

STRENGTH/SKILL:

OVERHEAD SQUAT (3X4)

– THEN –

SNATCH BALANCE (3X3)

– THEN –

SNATCH (3X2)

WOD:

“FIGHT GONE BAD” STYLE:

1. AIR SQUATS

2. SIT-UPS

3. DOUBLE UNDERS

4. BURPEES

5. ROW/BIKE (CALS)

– In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower/bike where each calorie is one point.

FRONT SQUAT & JERK

Photo: CrossFit Massapequa athlete & CrossFit Massapequa O.G. (original gangster) Rob L. moving some weight! Rob shows up every morning at 5:45 AM ready to go. If you don't know Rob, get to know him… he puts in work!

STRENGTH:

FRONT SQUAT + JERK (6 X 2 + 1) @ 70% OF JERK WEIGHT

WOD:

EVERY 2 MINS FOR 20 MINS:

40 DOUBLE UNDERS

8 FRONT SQUATS (95/65)

6 TOES TO BAR

** CASH OUT **

5 MIN AMRAP:

12 WALL BALL SHOTS (20/14)

6 POWER CLEANS (115/75)

3 CHEST TO BAR PULL-UPS

SINGLE ARM KBS

Photo: CrossFit Massapequa athlete Barbra T. showing us all how to perform a textbook goblet squat. Notice the knees out, chest up and elbows in.

SKILL:

REVIEW SINGLE ARM KBS AND HOW TO TRANSITION FROM HAND TO HAND

WOD:

30 ALTERNATING SINGLE ARM KBS (53/35)

30 V-UPS 

200 METER RUN*

20 ALTERNATING SINGLE ARM KBS 

20 V-UPS

200 METER RUN

10 ALTERNATING SINGLE ARM KBS

10 V-UPS

200 METER RUN

20 ALTERNATING SINGLE ARM KBS

20 V-UPS

200 METER RUN

30 ALTERNATING SINGLE ARM KBS

30 V-UPS

200 METER RUN

* If athletes would prefer to row or ride the assault bike, the equivalent is to row 250 meters or bike for 12 calories on Assault Air Bike. 

CROSSFIT OPEN WORKOUT 17.2

WORKOUT 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge16 toes-to-bars*

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge16 bar muscle-ups*

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

* Movements vary by division.

VARIATIONS:

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Tiebreak:

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should bemarked. When you submit your  nal result, your score will be thenumber of reps completed. There will be another  eld in whichyou will enter the elapsed time at which you completed your lastfull round. In the case where two athletes have the same score(total number of reps), the athlete with the lower tiebreak timewill be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

HANDSTAND PUSH-UPS

SKILL:

HANDSTAND PUSH-UPS

WOD:

21 MIN EMOM:

MIN 1 – 5 HANDSTAND PUSH-UPS & 5 PULL-UPS

MIN 2 – 10 GOBLET SPLIT SQUATS EACH LEG (53/35)

MIN 3 – REST