The Power of the Powerful Power Snatch

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 200m

:30 ankle/squat mobility with barbell on knees

:30 PVC passthroughs

:30 PVC overhead squats

Warm up for Snatch

Weightlifting

Power Snatch (12×1 (% based on 1RM) – Score your heaviest weight)

Set 1 – 73%

Set 2 – 76%

Set 3 – 79%

Set 4 – 76%

Set 5 – 79%

Set 6 – 82%

Set 7 – 79%

Set 8 – 82%

Set 9 – 85%

Set 10-12 – 82%

Bitch Work

Metcon (AMRAP – Reps)

AMRAP 3 minutes

3 power snatches 65/45lbs

3 Bar facing burpees

Scale to a silly light weight you can do unbroken for the entire workout